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…
7/25/18
Warm up: group dynamic, warm up games.
Wod: Benchmark “Helen”
3RFT
400m run
21 Kb swings
12 Pull ups
Compare to 10/9/17
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)
7/23/18
Warm up: Trainer’s choice
Strength: 15-20min to find your max weight of:
1 power clean + 2 front squats
Wod: 3 RFT
21 HR push ups
15 Kb swings 53/35
9 Box jump overs 24/20
Group stretch
7/18/18
Warm up: group
skill/strength: emom 12
:30 on :30 rest of:
double unders/ singles
plank hold
wall sit
Wod: Amrap 12
ascending by 1’s
DB thrusters 30/20
burpees
box jumps 24/20
7/17/18
Warm up: group mobility, dynamic.
Strength:
emom 8
Even 6-8 floor press 135/95
odd 2 wall climbs
Wod: 4RFT
400m run
10 hang power snatch 75/55
20 kb swings 53/35
Rx+ 95/65
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…
7/11/18
Warm up: group, then
tabata
sit ups &
plank holds
Strength: Db bench press
6×8 building
curls after rounds 1,3,5. 10 per side.
Wod: Teams of 2.
300 wall balls 20/14
split reps evenly.
7/10/18
Warm up: group, pvc mobility.
400m row
2x
10 air squats
10/8 push ups
12 walking lunges
15 back extensions
Skill/strength: Hang cleans(full squat)
Wod: AMRAP 5-4-3-2-1
5 power cleans 135/95
7 box step overs w/kb 53/35
:90 rest between amraps.
Start each amrap with power cleans.
7/9/18 Warm up: Group, pvc mobiity 400m jog 2x 20 jumping jacks 15 sit ups 10 alt lunges 2x 6 scap pulls 8 wall balls 10 OTS w/slam ball 50/30 Strength: Deadlift 12 minutes to find your heaviest 5 rep touch and go. Wod: 10 RFT. 10 down to 1 of: T2B 20 down to…