Benchmark

9/27/17 Warm up: 400m run/row 7-10 reps w/pvc good mornings pass through around the world squat therapy 2x 1 min jump 10 long lunges w/twist 10 push ups   Strength: Back squat 3×5 warm up then begin at 50% of 1rm. 5×5 building to around 70-75% of 1rm. In between working sets perform 5 snatch…

Tuesday

9/26/17   warm up: 400m run/row Pvc mobility then 1x 25 Jumping jacks 20 mountain climbers 15 air squats 10 push ups 5 pull ups   Skill: review pistols   EMOM 8 10 alt pistols 16 Russian twist w/kb   WOD: Amrap 10 Ascending by 1’s Pull ups/ring row box jumps 24/20   Rx+ Chest…

Monday

9/25/17 warm up: group mobility followed by 15-12-9 of: Cal row push ups jumps squats   Skill: Tri pod to head stand to hand stand practice.   Wod 4RFT 10 Ground to OH 95/65 15 Air Squats 20 Ab Mat Sit ups   Rx+ 115/75 Core: Tabata plank hold(time permitting)   Note: Get as far…

Double day

9/20/17 Warm up: trainers choice Strength: DB bench press 3×5 warm up then building after each set 5×5. Squeeze in those bicep curls 3 sets of 10 (each arm) 25/15#. Wod: Amrap 7 5 hang snatch 95/65 10 box Jumps 24/20″ 2 minute rest Amrap 7 5 SDLHP or sumo deadlift high pull 95/65 10…

Tuesday

9/19/17 warm up: 400m run/row Pvc mobility followed by 2 rounds of 10 push ups 5 reverse grip pull ups 10 long lunges w/twist   EMOM 9 3 wall climbs 15 med ball sit ups against wall. 3 burpees + 10 air squats   Wod: Amrap 15 4 Push Jerk 135/95 8 Knees to elbow…

Tabata Wednesday

9/13/17 Tabata Wednesday Warm up: tabata Jump rope Pvc Mobility followed by 3 rounds of Cindy. 5 pull ups 10 push ups 15 air squats Strength: Squat cleans Start light, building. 3×3 warm up then 5×3 building. Form over weight used. WOD:Tabata couplets 1) power cleans 135/95 & kb swings 53/35 2) wall balls 20/14…