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6/27/17 Warm up: group dynamic. 2x 200m row :30 hand stand hold 10 air squats 5 push ups 30×1 (tempo) :03 down,:00 at bottom, x equals explode back up and :01 at top to reset. 5 strict pull ups / 7 ring rows Strength: Bench press (weight room)Working together building to a heavy triple. 5-5-5-3-3-3-3-3…

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Hello Monday

6/19/17 Warm up:400/row/run 7-10 reps of: Good mornings pass through figure eights squat therapy 3x 5 wall facing squats :03 down 5 jumping squats (hip extension) 5 med ball cleans Strength: Squat clean 5-4-3-2-1-1-1 building to a heavy single. record your heaviest lift. Good form over weight used. Wod: 4 RFT 10 power cleans 95/65…

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6/13/17 Warm up: 400 run/row pvc mobility then 2x w/empty barbell 10 good mornings 10 box step ups 20/16/8″ 10 hip bridges Strenth: Back squat 5-5-5 warm up then 2-2-2-2-2 WOD: 21-15-9 Burpee box jumps 24/20 wall balls sit ups Core: 1min plank, :30 side plank,:30 the other side side plank. REPEAT. Note: almost done…

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6/13/17 Warm up: group then 2rds of: 200m run 10 wall balls 15 sit ups 1 rope climb OR 5 strict pull ups OR 10 ring rows   Emom 10 4 squat cleans 135/95 (form over weight) 8 ring dips   Wod: 40-30-20-10 Deadlift 115/75 Alt. lunges double unders or triple singles   core: 50…

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6/12/17 Warm up: Group then pvc mobility followed by: 21-15-9 Jumping jacks mountain climbers (two count) cal. row EMOM 10 even: 4 strict press (building) odd:12-15 med ball sit ups against wall Wod: Descending by 2’s 20* down to 2* Air squats Bent over row 95/65 * 8 push press after every round 95/65 core:…

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6/7/17 warm up: Group then 250row followed by some pvc mobility work. Use foam roller for any tight spots. Then 2 rounds of 10 tire jumps/step ups 16 walking lunges (total) 100m run(50m of run backwards) Strength: Back squat. 5-5-5 warm up then 3-3-3-3-3. remember last weeks starting weight and begin with a little more.…

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Morgan b-day wod

6/6/17 Happy birthday Morgan!   Warm up: 21 cal row followed by mobility work then 2x 6 wall balls 6 push ups 96 singles   Strength: bench press (5-5-5)-2-1-1-1-1 in weight room working together. warm up then proceed to a heavy single. record your heaviest rep.   Wod: “Helen” 3RFT 400m run 21 kb swings…

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6/5/17   Warm up: 400m run/row pvc mobility followed by 21 air squats 15 push ups 9 burpees 2x w/empty barbell 10 good mornings 10/8 behind the neck shoulder press 10 bent rows   Review: shoulder/push press   WOD: 4RFT 10 Push press 95/65 (1st. three reps. strict) 15 air squats 20 lateral jumps over…

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