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…
Double Trouble
10/4/17
Warm up: trainers choice
strength: Deadlift
5 5 5 warm up, 3 3 2 1 1 1
Building to a heavy single.
Wod: Double Trouble
Amrap 7
5 DL 225/155
8 wall balls
3min. rest and set up for:
Amrap 7
5 power cleans 115/85
8 box jumps
New beginning
10/2/17 WARM UP: Group then 1x of: 20 jumping jacks 20 mountain climbers 20 sit ups 20 walking lunges 10 push ups 5 pull ups EMOM 8 Even: 10 Front squats start w/empty bar slowly building Odd : 6-8 Ring dips Wod AMRAP 15 6 hang squat cleans 95/65 8 push press 10…
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…
Back at it!
9/18/17 Warm up: 400m run/row mobility then 3x 5 med ball cleans 5 pull ups/ ring rows 10/8 push ups 10 alt lunges (total) Strength: Back squat 5 5 5 warm up then 4 3 2 1 1 1 building to a heavy single Wod: AMRAP 18 teams of 2 teammate A…