Saturday 5/18/2019
Start the weekend off right with a little bit of fun:
Partners complete:
EMOM 10
1. 25 plank low-fives
2. 15 high-five sit ups
WOD: partners complete for time:
50-40-30-20-10
Push ups
Plate G2OH
Air squats
Sit ups
5/16/2019
Strength: 5×4 strict press
WOD:
Partners for time:
100 wall balls 20/14
100 burpees (woohoo!)
100 sit ups
100 calorie row
Split reps evenly
Warm Up: 3 sets: 10 spiderman and reach (5/side) 10 ball slams Walking lunges down and back across the floor Barbell WarmUp Review Palloff, deadlift form, and L-sit variations Strength: 4-6 Sets 3 deadlifts @ 80% :20 L-sit variation 8-10 kneeling Palloff presses/ side 2-3 min rest WOD: EMOM 12 Evens: :30 FR reverse lunges…
Details5/14/19
Warm up: TBD
Skill/Strength : power snatch
Partner wod: 2 rounds for time
20 pull ups
30 front squats 95/65
40 wall balls 20/14
50 med ball toss sit ups
60 push press 95/65
70 deadlifts 95/65
4x100m run (2 each)
split reps evenly.
5/13/2019 Skill: handstand development Working towards handstands. If you can already handstand, work on your balance and start training toward handstand walks. If you cannot handstand yet, start with the basics: planks, inverted planks/dolphin pushups, headstands, handstand against a wall, etc. Have fun with it and practice new things! WOD: Teams of 2 Deck of…
Details5/11/19 Group stretch Warm-ups: Group foot work outside Partner EMOTM 12 16 ball OH toss (8 each) 16 ball sit-up 16 ball thruster pass Teams of 2, AMRAP 22 A— 400 m run B— 5 pull-ups 10 push-ups 15 air squats 20 sit-ups Partner A runs while partner B works through reps. When partner A…
Details5/9/2019
Strength: 5 x 5 strict press
WOD:
AMRAP 8
4 wall balls
5 KB swings
6 V ups
2 min rest
AMRAP 8
4 medball situps
5 goblet squats
6 push ups
Warm Up: Footwork Outside Mobility Tabata plank and situps Strength: 4-5 sets :30 ring plank 8-10 GHD sit-ups (scale to 6-8 if these are new for you) :20 L-sit 2 min rest Please take your rest– it impacts performance. It also means class can move together and minimize finishing discrepancy. WOD: AMRAP 18 200m run…
Details5/7/19
Warm up: TBD
Skill/Strength: EMOM 10
1 squat clean
1 hang clean
1 front squat
1 push press
Wod: With teams of 2:
40*30*20*10* of:
T2B
Kb swings 53/35
Goblet squats 53/35
*= 200 m run together
Split reps evenly, run together.
5/4/19 Group ROM Warm up w/ animal crawls and active mobility WOD: teams of 2 30 Minute AMMAP Partner 1- 600m run Partner 2- AMRAP: KB squat clean 53/35 8 Box Jumps 30/26 4 burpee pull-up **Once Partner 1 returns from the 400m run, partners will switch responsibilities and pick up where the other left…
Details