07.20.2019 Warm Up: Footwork General mobility Burpee game (if we have enough people) Barbell Warm Up WOD: “Ana” In Teams of 2 (Partners split row and reps evenly) AMRAP 24 Buy In: 2400m row Then… 24 push presses (95/65) 24 front squats 24 Russian KBS (62/44) 24 box jumps 24 V-ups Happy Birthday to Ana!…
Details7/18/2019 Warm up: PVC + mobility 400m run/row 2x: 15 sit ups 15 air squats :30 plank Part A: Partner EMOM 10 Partner A does 15 sit ups Partner B does 15 air squats Switch at the top of the minute Part B: Partner “Cindy” AMRAP 20 5 pull ups 10 push ups 15 air…
Details7/17/19 Warm up:Group strength: 1) Tabata:Hallow hold to super man 2) Tabata: Sit ups to hr push ups Partner wod: For time Buy in 600m run together then. Descending 10 down to 1 of: Front squats 95/65 t2b Med ball sit ups against wall. Buy out 600m run together. During descending ladder A does 10…
Details7/16/19 Warm up: Group squat and toss to Sally. (try again) Strength: db bench press 6×8 slowly building db curls after rds. 1,3 and 5. 10 each side. Partner wod: Amrap 17 Ascending by 1’s Deadlift 155/105 barbell push ups kb swings Must finish each movement before moving on. A does 1 DL, B does…
Details7/15/19
Warm up: Group
Squat and toss to Sally.
Skill/strength
review power cleans
Partner wod: 5 rounds for time
20 pull ups
30 wall balls 20/14
30 hang power cleans 95/65
20 burpees
split reps evenly, one works while one rests.
07.13.2019 Warm Up: Footwork/ Mobility Burpee game in the gym, if we have enough people! —————————————————————————- WOD: Moszer In Partners– Run together. Partner A does 6 air squats, Partner B does 6 air squats, etc… 9 Rounds for Time • 300 meter Run • 6 Air Squats • 6 Pull-Ups • 6 Box Jumps (20/24…
Details7/11/2019
EMOM 15
15 jump squats
15 v-ups
15 slam ball over-shoulders
WOD: 6 rounds for time
50 jumping jacks
10 burpees
10 wall balls
Warm Up: 3 Sets as a Class 10 banded good mornings Runners lunge 10 pass throughs 10 bird-dogs Set up racks for squats & area for landmine presses. If you partner up, one can set up the rack and one can set up the press station! Strength: 3 Sets 8 tempo front squats (3 sec…
Details7/9/19
Warm up:tbd
strength/skill: snatch
singles, slowly building to around 70-80% of 1 rm. Form first!
Wod: 4 RFT
10 burpees
*
10 air squats
*
10 push ups
*
10 sit ups
*
*= 100m run
7/8/2019 Strength: warm up to 85% 1RM push jerk, then: 4 rounds 2 push jerks @85% 8-10 ring/rack dips Rest 3 minutes WOD: “The Chief” AMRAP 3 (x5) 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for 5 Cycles. Complete as many rounds as possible in each cycle. Goal is to…
Details