Monday with Bree

2/11/19

Group ROM

WARM-UP
Roxanne Burpees

STRENGTH
Deadlift
6 sets x 2 reps
Note: build over the first 5 sets. The 5th set should be RPE 9 (90% 1RM)

WOD
Cindy, AMRAP20:
5 pull-ups
10 push-ups
15 squats

This is a benchmark, be sure to compare previous scores to set goals and track progress.

Monday with Bree

2/4/19 Group ROM WARM-UP Sally with empty bar Squats STRENGTH Deadlift 6 sets x 4 reps Note: build over the first 5 sets. The 5th set should be RPE 8 (80% 1RM) WOD 3 Rounds For Time: 12 Cal Row 9 Deadlifts, 135#/95# 6 Power Cleans, 135#/95# 3 Push Jerks, 135#/95# WORKOUT TIP Each Round…

Tuesday

2/26/19 Warm up: Group, mobility 400m row 2x 15 jumping jacks 10 air squats 10 push ups 5 scap pulls 10 ring rows 1 rope climb Review: Kb cleans/db cleans Partner wod: Amrap 20 A does: 12 kb swings 53/35 6 single arm OH squats (3 each side) 3 burpee box jumps B does 21…

Monday with Bree

2/25/19 Group ROM Shoulder, Lat, Hip, Wrist openers EMOM8 1- 10 Burpees 2- :40 plank Strength FRONT SQUAT: 3×5 warm up sets building up to 85%1RM 3×3 top sets @ 85% 1RM 2×10 drop sets @50% 1RM WOD: ANNIE 50-40-30-20-10 Double Unders Sit-Ups **Singles x2 Goal Times for Annie WOD * Elite-Sub 4:30. * Level…

Tuesday

2/19/19 Warm up: tbd Skill: jump rope. 5 min practice then 3×1 min. Rounds for max reps. Emom 11 1) 5-8 single arm OH squats 2) other side 3) 12 kb swings A)Partner wod: AMRAP 12 24 plate pass sit ups 25/15 16 low fives 20 squat and toss 20/14 100m suitcase carry (together) 50/35…