4/4/17

Warm up: 400 run/row
pvc mobility work.
10 air squats
20 mountain climbers
10 push ups
20 sit ups
10 pull ups
20 walking lunges(down hallway)

Strength: shoulder press (strict)
From racks build to a heavy single.

Wod: Amrap 18 ascending by 2’s
Push press 95/65
Box jumps 24/20
100m run after each round

3/30/17 Warm up: 300m row Pvc mobility then 2x 5 burpees 10 Knees above waist 15 air squats 20 mountain climbers EMOM 9 1) 10 wall balls 2) 2 wall walks 3) 10 medball sit ups against wall WOD Double Take Amrap 4 Ascending by 2’s Power snatch 75/45 box jumps 24/20 rest 3 min.…

Details

3/29/16 Warm up: 400 run/row pvc mobility work then 3x 4 med ball cleans 8 wall balls 8 air squats 8 push ups 3 cart wheels EMOM 8 Even: 4-8 ring dips/racks odd: 10 alternating pistols (total) WOD: Buy in 30 ab mat sit ups 21-15-9 Front squats 115/75 push press Pull ups DeadLifts calorie…

Details

3/27/17 Warm up:2x 250 row 20 jumping jacks 15 air squats 20 mountain climbers 15 sit ups 1 kb complex Strength: OH squats 6×3 building to a heavy triple Wod: 25-20-15-10-5 reps of: Hang power cleans 95/65 barbell push ups Ab mat sit ups Note: barbell push ups are just that. Shoulders directly over the…

Details

3/23/17 Warm up:2x 2min. jump rope 15 mountain climbers 10 push ups 10 ring rows 15 sit ups 5 burpees 3 Rounds Not for time of: 1 rope climb 15′ 3 cart wheels 5 high box jumps 30/24 Wod 600m run/row 20 Kb swings 53/35 20 Over the shoulder w/slam ball 50/30 20 air squats…

Details

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!