5/4/17
 
Warm up: Dynamic then trainers choice
 
EMOM: 12
1) 8-12 seated DB press 25/15
2) 20 Alt Curls w/db (10 each arm)
3) 20 Russian twist w/db
 
Wod: 4RFT
400m run/row
15 KB swings
15 AB mat sit ups

5/2/17
Warm up: 400 run/row
2x
15 jumping jacks
15 air squats
10 push ups
5 strict pull ups
1min. jump rope
 
Skill/strength: at your own pace, perform 5rounds of 1 rope climb(15′) and 2 wall walks.
 
Wod: Amrap 15
9 DL 185/125
12 wall balls
15 double unders/ triple singles

4/26/17

Warm up: trainers choice.

EMOM: 8
Even:15 box step ups w/empty barbell
Odd: 10 good mornings w/empty barbell

WOD: for time
600m run
30 power snatches 75/45
20 walking lunges
400m run
20 power snatches
20 walking lunges
200m run
10 power snatches

 

2/26/17   Warm up: 200m row pvc work then 1x 20 jumping jacks 12 air squats 20 walking lunges 200m row   EMOM: 12 min 1) 8 ball slams 2) :30 hand stand hold or :30 plank hold 3) 6-10 neg. push ups (use plates) 4) 7-10 v-ups   Wod: Amrap 20 Teams of two.…

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4/25/17   Warm up: 2x 250 run/row 12 jumping squats 8 push ups 8 ring rows :30 hand stand hold 30 doubles/50 singles   Strength: Bear Complex power clean,front squat,push press,back squat,push press =1 set. 7 unbroken sets = 1 bear complex Try for 3 complex’s and note your highest weight used. There is a…

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4/24/17   Warm up: 400m run/row w/pvc 7-10 reps of: good mornings pass through figure 8’s squat therapy 3x w/empty barbell 7 good mornings 7 push press 7 front squat Strength: Floor press 4×8-10 reps (building) example of building: R1 75/55 R2 95/65 R3 115/75 R4 135/85   Wod: 10 down to 1reps of: Deadlift…

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4/19/17
Warm up: 2x
200 row
10 jumping jacks
10 sit ups
10 air squats
10 push ups
10 ring rows

Strength: In weight room. 4rounds NOT for time
7-10 DB bench press (slowly building each round)
7-10 DB curls 25/15 (per arm)

WOD: Amrap 16
4 thrusters 135/95
8 T2B
200m run/row

4/18/17 Warm up: 2x 200m row 5 ball slams 5 dive bomber push ups 5 scapula pulls 10 alt. Oh walking lunges w/pvc 5 strict pull ups 1 min jump rope strength: OH squat 5×5 from rack. building but form first. Wod. 7RFT 7 hang power snatch 75/55 7 back squat 75/55 14 doubles/triple for…

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