Tuesday

2/6/18

Warm up: group,pvc work.400m run/500 row
2x
15 jumping jacks
15 mountain climbers
7 ball slams
7 push ups
7 wall balls
5 pull ups

Emom 9 with :30 on and :30 off of:
Burpees
sit ups
double unders/singles

Wod:8RFT
8 power cleans 95/65
8 back rack lunges 95/65
16 doubles/40 singles

Funday

2/5/18 Warm up: 400m run/row pvc mobility 2x 5 wall facing squats 32×1 5 scapula pulls 8 push ups 5 pull ups 8 hip extensions w/bar 10 wall balls   Strength: thrusters Building to a 4 rep max Thruster. note your heaviest set.   Wod: 50 KB Swings 53/35 40 Sit-Ups 30 Air Squats 20…

Details

1/30/18 Warm up: Group, 2x 200m row 1 kb complex (5 dl,5 sdlhp,5 swings) 1 round of Cindy (5 pull ups,10 push ups,15 air squats) Emom 10 Even:4-6 ring dips Odd: 4-6 hspu’s Wod: 11 down to 1 of: Db snatches 50/35 Air squats * * =100m run after each of the first 5 rounds…

Details

Tuesday

1/23/18 Warm up: group,mobility. 2x 15 jumping jacks 10 air squats 8 push ups 5 pull ups :30 hand stand hold   Strength: Emom 10 Even 16-20 db Alt. shoulder press(like a seesaw) 35/20 odd: 10 single arm oh squats.(5each side) 35/20   Wod: Amrap 15 10 shoulder to over head95/65 10 burpees over bar…

Details

Monday

1/22/18 Warm up: group, mobility 1x 500m row 20 wall balls skill/strength: Emom 8 even: 7-10 pull ups odd: 10 push ups Wod: Against a running 18 minute clock 60 sit ups then amprap the remaining time with: 10 hang cleans 95/65 7 front squats 95/65 10 kb swings 53/35 Rx+ C2b pull ups(practice) Form…

Details