Warm up: 2min jump rope. pvc mobility. 15-12-9 of: Jumping jacks jumping squats Alternating long lunges with a twist pull aparts w/band (across chest and oh squats) Strength: Front squats 5 5 5 warm up then 1 1 1 1 1 1 Wod. AMRAP 16 Ascending by 2’s Hang power cleans 95/65 Sumo…
Details8/22/17 Warm up: Group: dynamic Strength: Bench Press.(Weight room) Warm up to 50-60% of 1rm then 5×3 reps. building to 80-90%of 1rm. Work in 3 sets of 10 db curls. 10 each arm. 25/15 Wod: For Time: 600m run 20 pull ups 20 push ups 20 V-ups 400m run 15 pull ups 15 push ups…
Details8/21/17 warm up: group then 400m run/row,pvc mobility. 3x 5 med ball cleans 7-10 good mornings w/empty barbell 7-10 Hip bridges w/empty barbell 5 strict pull ups 10 push ups Take 15-20 minutes to establish a Heavy squat clean. Wod: 3RFT 4 Wall walks 8 Power cleans 135/95 16 Kb swings 53/35 20…
Details8/14/17 warm up: group+mobility 2x 100m run/row 12Jumping jacks 12 Air squats 8 push ups 8 pull ups/ring rows Strength: Deadlift Touch and go triples 5 5 4 warm up then 3 3 3 3 3 3 slowly building,form over weight used Wod: 4RFT 20 Kb swings 53/35 15 T2b 10 Deadlifts…
Details8/14/17 Warm up: 400m run/row w/pvc 10 reps of: Good mornings Pass through Figure eights(each direction) Squat therapy then 15-12-9 of: Jumping jacks V-ups Jumping squats Strength: Front squat 5 5 5 warm up then 2 2 2 2 2 building from previous strength on 7/30. Wod AMRAP 14 8 Db ground to…
Details8/9/17 warm up: 500 m row. 3x 5 push ups 5 pull ups/ring rows 5 burpee broad jumps Set up stations, review movements. Wod: Fight gone bad 3x 5 min Rounds of Wall Balls (20/14 lbs) Sumo Deadlift High-Pulls (75/55 lbs) Box Jumps (20 in) Push Press (75/55 lbs) Row for cal. 1 minute Rest…
Details8/8/17
Warm up: group then
2x
1 min jump rope
8 wall balls
10 sit ups
10 alt lunges
:30 hand stand hold/ 5 kick ups
Strength: DB bench press
4×10 building, db curls in between sets. 10 each arm.
Wod: Amrap 15
200m run
30 doubles/75 singles
20 deadlifts 155/105
8/7/17
Warm up: 300m. row
pvc mobility
12-8-4 of
Jumping squats
push ups
v-ups
Strength: Shoulder press (strict from rack)
build to a heavy single. Start w/empty barbell
5-4-3-2-2-1-1-1
Wod: Amrap 15
15 kb swings 53/35
10 burpees over barbell
15 push press 95/65
core: 30 slam balls
scale as needed, log your work!