8/22/17 Warm up: Group: dynamic Strength: Bench Press.(Weight room) Warm up to 50-60% of 1rm then 5×3 reps. building to 80-90%of 1rm. Work in 3 sets of 10 db curls. 10 each arm. 25/15 Wod: For Time: 600m run 20 pull ups 20 push ups 20 V-ups 400m run 15 pull ups 15 push ups…

Monday Madness

8/21/17 warm up: group then 400m run/row,pvc mobility. 3x 5 med ball cleans 7-10 good mornings w/empty barbell 7-10 Hip bridges w/empty barbell 5 strict pull ups 10 push ups   Take 15-20 minutes to establish a Heavy squat clean.   Wod: 3RFT 4 Wall walks 8 Power cleans 135/95 16 Kb swings 53/35 20…

Chip away

8/16/17 warm up: Group, mobility. 2x 5 pull ups 10 push ups 15 air squats 15 sit ups :30 hand stand hold/5kick ups   Pair up for row. m/m 2000m Switch @ 250m m/f 1800 ” ” 225m f/f 1600 ” ” 200m   WOD: For time 10 power cleans 115/85 12 wall balls 24/20…

Grip check!

8/14/17 warm up: group+mobility 2x 100m run/row 12Jumping jacks 12 Air squats 8 push ups 8 pull ups/ring rows   Strength: Deadlift Touch and go triples 5 5 4 warm up then 3 3 3 3 3 3 slowly building,form over weight used     Wod: 4RFT 20 Kb swings 53/35 15 T2b 10 Deadlifts…

Back to business.

8/14/17 Warm up: 400m run/row w/pvc 10 reps of: Good mornings Pass through Figure eights(each direction) Squat therapy then 15-12-9 of: Jumping jacks V-ups Jumping squats   Strength: Front squat 5 5 5 warm up then 2 2 2 2 2 building from previous strength on 7/30.   Wod AMRAP 14 8 Db ground to…

Fight Gone Bad

8/9/17 warm up: 500 m row. 3x 5 push ups 5 pull ups/ring rows 5 burpee broad jumps Set up stations, review movements. Wod: Fight gone bad 3x 5 min Rounds of Wall Balls (20/14 lbs) Sumo Deadlift High-Pulls (75/55 lbs) Box Jumps (20 in) Push Press (75/55 lbs) Row for cal. 1 minute Rest…

Mad Monday

8/7/17
Warm up: 300m. row
pvc mobility
12-8-4 of
Jumping squats
push ups
v-ups

Strength: Shoulder press (strict from rack)
build to a heavy single. Start w/empty barbell
5-4-3-2-2-1-1-1

Wod: Amrap 15
15 kb swings 53/35
10 burpees over barbell
15 push press 95/65

core: 30 slam balls

scale as needed, log your work!

8/2/17
 
Warm up: Trainers choice
 
3 rounds not for time of:
6-10 ring dips
7-10 floor press 135/95-115/85-95/65-75/55 (options)
20 alt db curls(10 each arm)
 
Wod: amrap 15
12 HR push ups
8 wall balls
4 DL 225/155
 
Note: any time left over, stretch!