Monday

4/2/18 Warm up:Trainers choice   Followed by 2 rounds of: 15 back extensions 25/15 double unders 10-15 ghd sit ups 25/15 double unders   Strength: Back squat warm up with reps of 5 to 55-60% of 1rm. then: Sets 1-3, 3 reps at 70% sets 4-6, 2 reps at 80% set 7 and 8, 1…

Details

funday

3/26/18
 
Warm up: Trainers choice
 
Strength: front squat
Warm up to 50% then slowly build.
5×5.
Note your weights.
 
Wod: Down up
10 down to 1 of push press 95/65
2 up to 20 of air squats
*
*= 100m run
Run 100m after each round.
Rx+ 115/75

Tuesday

3/20/18
warm up: trainers choice
 
Skill/strength
EMOM 10
even:7-10 push press
odd: 7-10 front squat
Use 60-70% of 1rm for press and same weight for FS
 
Wod:
21-15-9
box jump 24/20
Power snatch 95/65
 
Scale up or down. Talk with your coach.

Wednesday

3/14 Warm up: group: trainers choice 2x 25 jumping jacks 20 mountain climbers 10 ring rows 10 push ups EMOM 12 1) 20 doubles/40 singles 2) 6 wall balls+6 oh walking lunges w/medball 3) 10 back extensions Wod: Partner up AMRAP 16 Partner A does: 8 floor press 115/75 16 sit ups 24 air squats…

Details

Tuesday

3/13/18
Warm up: 400 run/row
20 lunges
20 ring rows
20 sit ups
pvc mobility
2x.
5 med ball cleans
5 wall facing squats
5 ball slams

Skill: snatch work.
Building to 60-70% or your 1rm.,
then 5×2 at that weight.

Wod: Amrap 12
18 Kb swings 53/35
12 Dead lifts 135/95
6 burpees