Helen

10/8/17   Warm up: Group followed by mobility 200m run/row 2x 15 air squats 15 sit ups 10/8 push ups 5 pull ups   Strength: Strict press From rack building to a heavy single. 3 3 3 warm up then 1 1 1 1 1 Fit in 3 sets of db curls 25/15   Wod…

10/3/17
Warm up: group then:
2x
15 air squats
10 push ups
5 burpees
 
Strength: DB Bench press
5×5 building. Fit in 3 rounds of db curls (10 each arm) 25/15
 
wod: 4 RFT
20 kb swings 53/35
10 single arm db OH squats 20/10 (5 each side)
200m run

Benchmark

9/27/17 Warm up: 400m run/row 7-10 reps w/pvc good mornings pass through around the world squat therapy 2x 1 min jump 10 long lunges w/twist 10 push ups   Strength: Back squat 3×5 warm up then begin at 50% of 1rm. 5×5 building to around 70-75% of 1rm. In between working sets perform 5 snatch…

Tuesday

9/26/17   warm up: 400m run/row Pvc mobility then 1x 25 Jumping jacks 20 mountain climbers 15 air squats 10 push ups 5 pull ups   Skill: review pistols   EMOM 8 10 alt pistols 16 Russian twist w/kb   WOD: Amrap 10 Ascending by 1’s Pull ups/ring row box jumps 24/20   Rx+ Chest…

Monday

9/25/17 warm up: group mobility followed by 15-12-9 of: Cal row push ups jumps squats   Skill: Tri pod to head stand to hand stand practice.   Wod 4RFT 10 Ground to OH 95/65 15 Air Squats 20 Ab Mat Sit ups   Rx+ 115/75 Core: Tabata plank hold(time permitting)   Note: Get as far…

Double day

9/20/17 Warm up: trainers choice Strength: DB bench press 3×5 warm up then building after each set 5×5. Squeeze in those bicep curls 3 sets of 10 (each arm) 25/15#. Wod: Amrap 7 5 hang snatch 95/65 10 box Jumps 24/20″ 2 minute rest Amrap 7 5 SDLHP or sumo deadlift high pull 95/65 10…

Tuesday

9/19/17 warm up: 400m run/row Pvc mobility followed by 2 rounds of 10 push ups 5 reverse grip pull ups 10 long lunges w/twist   EMOM 9 3 wall climbs 15 med ball sit ups against wall. 3 burpees + 10 air squats   Wod: Amrap 15 4 Push Jerk 135/95 8 Knees to elbow…