5/11/17 Warm up: 2x 200m row 15 jumping jacks 10/8 push ups 10/8 ring rows 5 burpees 5 roll outs 1 min plank Strength: Deadlift 5×3 touch and go build to a heavy triple. Wod: Amrap 18 3,2,1 Go, buy in with 400m run then finish amrap with: 6 Deadlift 185/125 8 Barbell push ups(…

5/10/17   Warm up: 250 run or row Pvc mobility 1x 20 Jumping jacks 20 mountain climbers (2 count) 15 air squats 10 push ups 5 pull ups 2min jump rope   EMOM 12 1) :30 hand stand hold 2) 10 wall balls 3)15 Russian twist w/med ball   WOD: 10 down to 1 of:…

5/9/17 Warm up: dynamic then: 2x of 200 run, stop and perform 15 air squats at turn around. 5 scap pulls 5 push ups 5 strict pull ups 10 oh walking lunges w/pvc   skill/strength: Power snatch 5-4-3-2-2-1-1-1 slowly building while maintaining great form form.   Wod. 21 DB thrusters 35/20 400m run 15 db…

5/8/17   Warm up: 200 run/row pvc mobility 2x 15 jumping jacks 15 air squats 10 push ups 5 strict pull ups or 10 ring rows w/empty barbell 10 good mornings 10 hip bridges   Strength: Back squat a couple warm up rounds then 5×5 building. Start around 50%of 1rm. Stay solid with good form…

5/4/17
 
Warm up: Dynamic then trainers choice
 
EMOM: 12
1) 8-12 seated DB press 25/15
2) 20 Alt Curls w/db (10 each arm)
3) 20 Russian twist w/db
 
Wod: 4RFT
400m run/row
15 KB swings
15 AB mat sit ups

5/2/17
Warm up: 400 run/row
2x
15 jumping jacks
15 air squats
10 push ups
5 strict pull ups
1min. jump rope
 
Skill/strength: at your own pace, perform 5rounds of 1 rope climb(15′) and 2 wall walks.
 
Wod: Amrap 15
9 DL 185/125
12 wall balls
15 double unders/ triple singles

4/26/17

Warm up: trainers choice.

EMOM: 8
Even:15 box step ups w/empty barbell
Odd: 10 good mornings w/empty barbell

WOD: for time
600m run
30 power snatches 75/45
20 walking lunges
400m run
20 power snatches
20 walking lunges
200m run
10 power snatches

 

2/26/17   Warm up: 200m row pvc work then 1x 20 jumping jacks 12 air squats 20 walking lunges 200m row   EMOM: 12 min 1) 8 ball slams 2) :30 hand stand hold or :30 plank hold 3) 6-10 neg. push ups (use plates) 4) 7-10 v-ups   Wod: Amrap 20 Teams of two.…

4/25/17   Warm up: 2x 250 run/row 12 jumping squats 8 push ups 8 ring rows :30 hand stand hold 30 doubles/50 singles   Strength: Bear Complex power clean,front squat,push press,back squat,push press =1 set. 7 unbroken sets = 1 bear complex Try for 3 complex’s and note your highest weight used. There is a…