2’sday

4/24/18   Warm up: Group,dynamic,pvc mobility   Emom: 8 1) 10 db bench press 50/35 2) 30 doubles/ 50 singles   W/empty barbell 8 muscle snatch 8 High hang squat snatch 8 low hang squat snatch 8 squat snatch (mid shin)   Partner Wod AMRAP 24 A does: 10 Hang power snatch 95/65 10 Lateral…

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Monday

4/23/18 Warm up: Group then tabata jump rope+ wall sit 2x 10 wall balls 12 GHD sit ups 10 ball slams   Strength: Shoulder Press (from racks) Sets-Reps-Weight 1—-8@50% of 1rm. 2—-6@60% 3—-4@70% 4—-2@80% 5—-2@90% 6—-2@95%   Wod: Down and back up for time (one run) 30 push press 95/65 25 box jumps 24/20″ 20…

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Thursday

4/19/18 Warm up: Group, pvc work 400 run 1x 15 back extensions 15 ball slams 15 sit ups 15/12 push ups   Strength/Skill as a class 500m row for time. rest 300m row for time. rest 300m row for time.   WOD:3 RFT 25 walking Lunges 20 KB Swings 53/35 15 Floor Press 115/85 10…

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Wednesday

4/17/18   Warm up: 400m run/500 row 21 air squats 15 sit ups 9 push ups 2x 5 pull ups 10 alt. lunges 5 burpees   Skill/Strength:Barbell complex “Bear Complex” 5 rounds of 7 unbroken sets of: power clean front squat push press back squat push press   Start light and build. log your heaviest…

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Humpday

4/11/18   Warm up: Group, mobility then 300m row 20 Air squats 15 sit ups 10 push ups 5 Pull ups   Skill: rope climbs 3 climbs each   Strength: Deadlift Warm up to 50% with 3 touch and goes. Set  Reps    % of 1rm. 1     10         50% 2      7          60% 3      5  …

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Monday

4/9/18 Warm up: 400m run/row Pvc mobility followed by 2 rds of: 8 wall balls 8 push ups 5 scap pulls 15 sit ups   Strength: Front squats From rack, sets of five warming up to your last starting weight from 3/26. Then 5×4 reps building. Challenge yourself to use slightly more weight since we…

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