Wednesday

9/26/18 Warm up: group, mobility. 2x 5 wall facing squats 3111 (tempo) 5 medball cleans 1 kb complex Emom 9 1) 10/8 cal row 2) 5-8 ring dips 3) 15 ab mat sit ups review/mobility Partner wod: Amrap 8 Ascending by 1’s Power snatch 75/55 2 min. rest Amrap 8 Ascending by 1’s Wall balls…

Tuesday

9/25/18 Warm up: trainer’s choice EMOM 8 10 Db bench press 10 bent over rows, (supinated grip) Wod: AMRAP 6,5,4. 1) Amrap 6 3 squat clean 95/65 5 pull ups 7 box jumps 2) amrap 5 @ 115/85 same movements 3) amrap 4 @ 135/95 same movements 2 min rest between amrap’s Rx+ begin at…

Monday

Warm up: group,trainers choice. Skill/Strength: Back squat warm up: 5 5 5 5 building to 50% of your 1rm. then: 4 reps–@–60% 3 reps–@–70% 2 reps–@–80% 1 rep—@–90% 1 rep—@–Pr ? note your weight. Wod: For Time, 10 down to 1 of: clean and jerk* 135/95 *perform 10 wall balls after each round. 20/14 Power…

Wednesday

9/19/18

warm up: group,dynamic.

skill/strength: Jump rope
3 min practice, 3×1 min. rounds for max reps. doubles or singles.

Partner wod:
100 wall balls
*
100 kb swings
*
100 barbell push ups
*
100 dl 135/95
*
*= 250m run together.
Split reps evenly, one works one rests.

Tuesday

9/18/18

Warm up: group, mobility
1x
21 15 9 of:
cal row
wall balls

Strength: Deadlift
Building to a heavy single
Warm up with triples to 60% of your 1rm. then singles to a heavy single. 5 attempts.

Wod: 3 RFT
15 T2b
10 Db shoulder to OH 50/35
5 cleans (squat) 155/105

Monday

9/17/18
Warm up: group trainers choice.

Skill/strength Shoulder press (Strict) (from racks)
Today we are looking for our 1rm.
warm up to 50% of your 1rm then: 3 3 2 2 1 1 1

Wod: For time:
400m run
10 down to 1 of:
push press 95/65
back squat 95/65
400m run

Rx+ 115/85

Wednesday

9/12/18 Warm up: group, mobility. 2x 200m run/250m row 5 wall facing squats 3211 8 over the shoulder w/slam ball 6 ball slams 1 round of Cindy Skill/strength: TBD Partner Wod:4RFT Buy in 200m farmers carry w/barbells 4rds 12 db bench press 50/35 (partner spots) 12 leg toss (each) :30 bar hang (together) 24 plate…

Tuesday

9/11/18

Warm up:Group, mobility

Skill: Single arm OH squats w/kb

Wod: Teams of 2 for time
1500m row switch at 250.
*
80 Wall balls 24/20
*
80 Thrusters 75/55
*
80 Box jumps 24/20

*= 5 t2b + 5 push ups (Alternate 6 rounds)
One works, one rests, split reps evenly….