Monday

3/5/18 Warm up: group. 250m run/300row Pvc mobility. 2 rounds of: 8 kb swings (Russian) 16 walking lunges 8 wall balls   Skill: Burgner warm up. Strength: Snatch (full squat) Warm up to 65-75% of 1rm. then 6×1 at that weight.   Wod: amrap 15 8 Hang cleans 95/65 8 back racked lunges 95/65 (4…

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Wednesday

2/28/18 Warm up: group,pvc mobility, 1x 400m run/row 20 air squats 15 push ups 10 burpees 15 back extensions 20 sit ups Strength: bench press(weight room) warm up to 70% of your 1rm then 5×5 at that weight. Wod: partners Amrap 14 4 Deadlift 185/125 5 pull ups 6 push ups 15 doubles/30 singles One…

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Monday

2/26/18 Warm up: group,mobility then 21-15-9 of air squats sit ups push ups 2x 10 sots press w/pvc 10 pull a parts w/band (front,back,OH+squat) Strength: thrusters Building to a heavy triple.70-80% of 1rm. then 5×3 at that weight. Done from the floor. Wod: For time 21-15-9 OH squats 95/65 Wall balls Scale up or down…

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Tuesday

2/20/18
Warm up: group,
2x
15 jumping jacks
10 air squats
10/8 push ups
10 jumping lunges
10 back extensions
1x
100 singles
8 burpees
50 singles
8 burpees

Strength:Deadlift
Warm up to 65-70%
then 5×5 at that weight.

Wod: For time
50 40 30 20 10 of:
Double unders
Kb swings 53/35 (Russian)

Thursday

2/15/18

Warm up: Trainers choice
strength: Db bench press + curls
6×6 building
fit in 3 sets of curls 10 reps each side.

Wod A: for time
21*15*9 of
cal row
push ups
*= 200m run

2min rest

Wod B
21*15*9
Deadlift 135/95
V-up’s
*=100m farmers carry db 35/20

Friday is your rest day!

Wednesday

2/14/18
Warm up: group, then in teams of two
20 med ball sit up toss
20 low five’s from the plank position
20 alt box step ups 20/16 w/kb 35/26

Wod: Partner’s 2×14
Amrap 28
28 kb swings 53/35
28 wall balls 20/14
28 hang cleans 95/65

Split reps evenly.
rx+ 115/85