Tuesday

6/12/18 Warm up: group, pvc mobility. 400m run 30 air squats 20 sit ups 10 push ups 5 burpees strength: db bench press 6×6 building db curls after rds 1,3,5. Wod: AMRAP 14 3 deadlift 225/155 3 wall balls* * ascending by 3’s example. round 1- 3 dl,3 wb round 2- 3 dl,6 wb round…

Funday!

6/11/18

warm up: Trainer’s choice

Strength: Back squat
Warm up to 50% of 1rm. then 5 rounds of 6 reps @ 50-60%

Wod: 4RFT
Against a 4 minute running clock
200m run w/slam ball/med ball. 30/20
25 kb swings
max burpees with remaining time.
1 minute rest,
repeat 3 more times.
Score is total burpees.

Tuesday

6/5/18 Warm up: Group, 3 rounds 15/12 cal row 10 kb swings 5 pull ups Strength: Backsquat SET REPS % of 1rm. 1—–10 reps @ 55% 2——7 reps @ 60% 3——5 reps @ 65% 4——3 reps @ 70% 5——2 reps @ 75% 6——1 rep @ 80% 7——1 rep @ 85% AMRAP 20 200m run/250 row…

Monday

6/4/18 Warm up: Group, 3x 100m run 10 air squats 10 sit ups 10 push ups emom 8 even :30 wall balls odd :30 double unders Partner wod for time. “300” A does: 1 power clean 2 hang power cleans 3 front squats 4 push press 5 back squat B does sit ups. (As many…

Tuesday

5/28/18 Warm up: Group, 2x 10 wall balls 200m jog / row Skill: w/empty barbell 3x 5 good mornings 5 back squats 5 5 oh squats 5 Sotts press Wod: For time: Buy in: 30 sit ups 3 rounds 20 push press 95/65 15 wall balls 20/14 10 box jumps 24/20 Buy out: 30 sit…

Thursday

Thursday May 24 2018 Warm up: group + PVC 10-10-10 Push up Sit up Air squat Strength: barbell bench press 5×5 at lighter weight, controlled descent with 2 second pause on chest DB curls rounds 1, 3, 5. WOD: AMRAP 16 Ascend by 2’s DL 135/95 Wall balls 20/14 * * = 100m run Hope…

Wednesday

5/23/18   Warm up: 400m jog/row,pvc mobility 15-10-5 air squats sit ups push ups   Review wod movements Partner Wod: 3 rounds for time of: 12 burpees 12 Thrusters 95/65 12 burpees 12 Power snatch 95/65 12 burpees 12 Push press 12 burpees 12 Hang power cleans 95/65 12 burpees 12 Oh squats 95/65  …