Wednesday

8/21/18 Warm up: TBD Strength:Db Bench press + curls 6×6 building 20 alt curls after rounds 1,3,5. Wod: Benchmark “The Chief” 3 Power cleans 135/95 6 Push ups 9 Air squats Five 3 minute amraps with one min. rest in between. Begin each cycle where you left off from previous. Score is total rounds and…

Monday

8/20/18 Warm up: group, mobility then Belated b-day warm up for Ruta! 8 med ball cleans 18 sit ups 20 double unders/40 singles 18 air squats 250m run/row(one of each) Strength/skill Squat cleans + 2 front squats Warm up to 55% of 1rm. then: 4 @ 65% 3 @ 70% 2 @ 75% 1 @…

Tuesday

8/14/18 Warm up: group, mobility. 2x in teams of 2 or 3 3 tire flips 10 tire jumps/step ups 10 push ups off tire 200m run EMOM 9 1) 6-8 ring dips 2)15 sit ups 3)12 jumping lunges Wod: Amrap 12 9 hang cleans 95/65 6 back squats 95/65 3 hand stand push ups Group…

monday

8/13/18

Warm up: group, mobility
2x
6 med ball cleans
8 wall balls
10 alt. over the shoulder w/slam ball 50/30
12/10 cal. row

Skill/strength: 15-20min to find your max:
Power clean + 2 Front squats

Wod: 3RFT
21 HR push ups
15 kb swings 53/35
9 box jumps 24/20

Thursday

8/9/18
warm up TBD

Strength: Back squat
Warm up to 50% then
5 @ 60%
4 @ 70%
3 @ 80%
2 @ 85-90%
1 @ 90-100+%

Wod: 4RFT
Teams of 2:
250m run (together)
24 SDLHP 75/55
24 Box jumps
24 Wall balls
24 Hang power snatch 75/55

Split reps evenly…..
Rx+95/65

Tuesday

8/7/18

Warm up: Group,mobility
2x
15 jumping jacks
10 push ups
15 back extensions
10 lunges

Strength: db bench press
6×6 building
20 alt bicep curls after rounds 1,3 and 5.

Wod: 6RFT
7 thrusters 95/65
7 pull ups
7 burpees

** 400m run after rounds 2,4 and 6**

Monday

8/6/18 Warm up: Trainer’s choice Strength: Deadlift Warm up to 50% of your 1rm. then 5×4 building, working on your touch and goes. Should end with slightly higher weight then previous DL work a couple weeks ago. Wod: For time Buy in: 100 doubles/150 singles 21-15-9 of deadlift 185/135 box jumps 34/20 Buy out: 100…