3/22/17 Warm up: 2x 250 row 10 jumping jacks 10 jumping squats(reach full extension) 10 push ups 10 pull ups/ring rows 5 burpees Strength: Squat clean thruster. Work in teams of 2 or 3. Building to a heavy single. Note your heaviest thruster. Wod: 6 RFT 10 Knees to elbow/ knees above waist / V-up…

Details

 

3/21/17
 
warm up: group
 
EMOM 9
1) 7-10 floor press 95/65
2) 7-10 bent over rows 95/65
3) 15 sit ups
 
Wod: AMRAP 15
7 power snatches 95/65
7 back squats 95/65
7 T2b
15 doubles or triple for singles
 
scale as needed. Form first over weight used.

New week!

3/20/17 Warm up:1x 400 run or row pvc & mobility work. Then 3x 12 jumping jacks 12 air squats 6 diamond push ups 6 pull ups/ ring rows. 1 min plank holds(switch at :20) Strength: back squat 6×3 building to 75-85% of 1rm. After sets 1,3,and 5 perform 10 db curls(per arm) Wod Teams of…

Details

3/16/17
warm up: trainers choice

Review pistols

EMOM:12
1):30 plank hold
2)12 walking lunges
3):30 Hand stand hold/5 kick ups
4)12 Russian twist w/kb

Wod 5RFT
8 alt. pistols
4 squat cleans 135/95
2 wall climbs

Scale as needed. Work on form!

3/15/17 Warm up :3x 200m run/row pvc work(1time) 12 jumping jacks 12 mountain climbers 12 shoulder taps(total) 12 air squats Strength: Squat clean Building to a heavy single 1 1 1 1 1 1 1 Form first! Wod: AMRAP 12 12 kb swings 53/35 8 goblet squats 53/35 12 doubles/triple singles Following AMRAP buy out…

Details

3/9/17 Warm up: 1x 500/400m row 20 jumping jacks 20 mountain climbers 15 air squats 15 sit ups 10/8 push ups 10/8 ring rows skill/strength 5 rope climbs Wod.A) AMRAP 6 15 wall balls 20/14 15 box jumps rest 3 min. B) AMRAP 6 12 alternating single arm kb swings 44/26 12 Nasties (jumping lunges)…

Details

3/8/17 Warm up: trainers choice Skill/strength EMOM 10 even 25 double unders/ 40 singles odd 5 hang cleans Wod AMRAP 16 5 power cleans 155/105 5 Back squat 155/105 5 HRPU’s 100m row or 15 doubles Scale as needed. Note: Emom- catch hang cleans at bottom w/2 sec. hold. If you catch it high ride…

Details

3/7/17 Warm up:2x 1min jump rope 15 mountain climbers 8 wall balls 10 russian twist w/med ball 5 over the shoulder followed by 5 slams w/slam ball 10/8 push ups   Strength: Bench press   6×3 In weight room. Wod: 25-20-15-10-5 135/85 Floor press Sit ups Air squats   Mod. 20-15-10-5 Floor press db. 25/15…

Details