Monday with Bree

1/21/19 Group ROM WARM UP A ) 40 Single Unders 20 Double-Unders 20 High Knees 20 Butt Kickers 10 Broad Jumps B ) Group Posterior Chain Activation STRENGTH: Band + Barbell Hip Thrust EMOM12 6 Hip Thrust 12 Seated Hip Abduction Tip: Hip Thrust should be heavy and take 15-20 sec to complete. The barbell…

Monday with Bree

1/14 Group ROM WARM-UP A) Buy-in: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups 2 Rounds of: 12 Kettlebell Swings, 53#/35# 10 Box Step Up, 24”/20” 8 Strict Pull-Ups Buy Out: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups STRENGTH Deadlift 6 sets x 4 reps Note: build over the first 5 sets. The 5th set should…

Saturday with Bree

1/12/19 Group ROM WARM UP: EMOM9 20 OH wall squats 20 push-ups 20 sit-ups WOD Teams of 2: 20:00 42-30-18 Wall Ball Shots 20/14 Med Ball Sit-ups Ball Slams 30/25 AMRAP the remainder of the 20:00 Partner Alternating burpee box Jump 30/24 *score is the finish time of the first half of the metcon, and…

Tuesday

1/8/19

Warm up:tbd

Strength: Db bench press
6×8 reps (building)
20 db alt curls after rds. 1,3,5.

Partner Wod: DOC
Hearts: T2B
Spades: V-ups
Diamonds: Box jumps
Clubs: HR push ups

Red Aces 20 low fives
Black Aces 20 alt burpees
Joker’s 600m row (300 each)