Workout of the Day (WOD)

Feeling chipper

Breathe

10/11/17 Warm up: 200m run/row Mobility 2x 15 jumping jacks 15 mountain climbers 10 air squats 1:00 plank holds(switch every :20)   Strength: Bench press With barbell build to a heavy single. warm up 3 3 3 then 1 1 1 1 1.   Wod: amrap 13 5 hang power snatch 95/65 8 Hand release…

10/10/17

Helen

10/8/17   Warm up: Group followed by mobility 200m run/row 2x 15 air squats 15 sit ups 10/8 push ups 5 pull ups   Strength: Strict press From rack building to a heavy single. 3 3 3 warm up then 1 1 1 1 1 Fit in 3 sets of db curls 25/15   Wod…

Double Trouble

New beginning

10/2/17 WARM UP: Group then 1x of: 20 jumping jacks 20 mountain climbers 20 sit ups 20 walking lunges 10 push ups 5 pull ups   EMOM 8 Even: 10 Front squats start w/empty bar slowly building Odd : 6-8 Ring dips   Wod AMRAP 15 6 hang squat cleans 95/65 8 push press 10…

Benchmark

9/27/17 Warm up: 400m run/row 7-10 reps w/pvc good mornings pass through around the world squat therapy 2x 1 min jump 10 long lunges w/twist 10 push ups   Strength: Back squat 3×5 warm up then begin at 50% of 1rm. 5×5 building to around 70-75% of 1rm. In between working sets perform 5 snatch…

Tuesday

9/26/17   warm up: 400m run/row Pvc mobility then 1x 25 Jumping jacks 20 mountain climbers 15 air squats 10 push ups 5 pull ups   Skill: review pistols   EMOM 8 10 alt pistols 16 Russian twist w/kb   WOD: Amrap 10 Ascending by 1’s Pull ups/ring row box jumps 24/20   Rx+ Chest…

Monday

9/25/17 warm up: group mobility followed by 15-12-9 of: Cal row push ups jumps squats   Skill: Tri pod to head stand to hand stand practice.   Wod 4RFT 10 Ground to OH 95/65 15 Air Squats 20 Ab Mat Sit ups   Rx+ 115/75 Core: Tabata plank hold(time permitting)   Note: Get as far…