Tuesday

7/31/18

Warm up Trainer’s choice

Strength: oh squat
Building to 50% of 1rm then,
5×5 building to 70-80%

Wod: Teams of 2
100 db snatches 50/35
100 box jumps 24/20
150 sit ups
150 walking lunges

A begins snatches while B runs 200m.
Switch when B returns. You got this…

Funday

7/30/18 Warm up: group, mobility 250m jog 15 air squats 1/2 way @ power pole. 2x 250 row 10/8 push ups 10/8 ring rows 5 wall facing squats (tempo) 3211 that is :03 down, :02 at bottom, :01 back up and :01 to reset begin again… Strength: Review clean + jerk work to 50% of…

Tuesday

7/24/18

Warm up: Group,mobility
300m row/200m run then
2x
round of cindy
10 ghd sit ups
weighted plank holds :30 each

Strength: Emom 9
1) 20 alt. db curls
2) 20 seated alt. db press. (like a seesaw)
3) 100m run

Wod:
21-18-15-12-9-6-3 of:
Deadlift 135/95
Burpees over bar(lateral)

Monday

7/16/18 Warm up: group mobility, 600m jog as a group @ front door perform 15 air squats @ power pole perform 15 jumping jacks @ stop sign 15 walking lunges repeat movements on the way back, also last 50 meters backwards. Strength: Back squats to “Bring Sally Up” w/empty barbell Wod: Down ups 10 down…