1/2/18 Warm up: Group, mobility then:1x 500m row 21 air squats 15 push ups 9 Burpees 3 pull ups skill: double unders. 3 min. practice then: 3×1 min max doubles unders. 1 min rest in between. Wod: For time, Descending by 1’s 12 down to 1 of: wall balls 20/14 kb swings 53/35…
Wed 12/27/17 Warm up: Group,pvc mobility then 2x 100m run 15 jumping jacks 10 sit ups 10/8 push ups 5 pull ups 5 med ball cleans 1x Bergner warm up Skill: review snatch then take 15 min to build to a heavy single.(between 80to90% of 1rm.) Form first! Wod: partners 50 40 30 20 10…
12/26/17
Warm up: group
2x
100m run
15 air squats
12 sit ups
9 push ups
Skill: 0h squats w/kb
5×10(5 each side) Not for time
form over weight used.
Wod: “Jackie”
1000m row
50 thrusters 45/35
30 pull ups
12/19/17
Warm up: trainers choice
Strength: Db bench press
6×8 building. Fit in 3 rounds of 10 reps each arm of bicep curls
Wod: Amrap 19 partners
A does:
4 DL 185/125
6 T2B
8 push ups
B runs 200m.
Switch rolls as B takes over where A leaves off. You got this!
12/18/17 warm up: trainers choice Strength: shoulder press Building to a heavy single 5 5 4 3 2 1 1 1 Wod: Amrap 18 teams of 2 Partner A does: 5 Hang power cleans 6 Push press 7 Back squats Partner B does Burpees When partner A completes one round partners switch. Score is total…
12/6/17 Warm up: 400m row, pvc mobility, 2x 10 jumping jacks 10 over the shoulder w/slamball (5 each side) 5 Ball slams 10 wall balls 15 ab mat sit ups Strength: Bench Press 6×7 building bicep curls after set 1,3 and 5. Wod: 11.2 open workout AMRAP 15 9 Deadlift 155/100# 12…
11/5/17
Warm up: Trainers choice
EMOM 12
1) 5-8 Hang cleans
2) 10/8 barbell push ups
3) :30 plank
Wod 4RFT
20 kb swings
20 alt lunges
20 wall balls
Thursday November 30 2017 Warm up: Two times: 200m row 10 air squats 5 pull ups 10 sit ups 5 hip extensions w/ barbell A.) EMOM 10 3 ball slams 40/25 6 box jumps 24/20 B.) 7 minute clock 400m run 25 pull-ups Max reps air squats Rest 3:00, then repeat one more time. Score…