Tuesday with Jim

5/21/19 Warm up: group, mobility: 400m row then 2x 5 med ball cleans 5 push ups 5 pull ups/ring rows 10 air squats 12 walking lunges Strength/skill Power cleans. Warm up to 50% of 1rm then: 5@50% 4@60% 3@70% 2@75-80% 1@80-90% Wod: For time 10 SDHP 95/65 20 Pull-Ups 30 Back Squats 95/65 40 Sit-Ups…

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Wednesday with Holly

Warm Up: 3 sets: 10 spiderman and reach (5/side) 10 ball slams Walking lunges down and back across the floor Barbell WarmUp Review Palloff, deadlift form, and L-sit variations Strength: 4-6 Sets 3 deadlifts @ 80% :20 L-sit variation 8-10 kneeling Palloff presses/ side 2-3 min rest WOD: EMOM 12 Evens: :30 FR reverse lunges…

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Monday with Walker

5/13/2019 Skill: handstand development Working towards handstands. If you can already handstand, work on your balance and start training toward handstand walks. If you cannot handstand yet, start with the basics: planks, inverted planks/dolphin pushups, headstands, handstand against a wall, etc. Have fun with it and practice new things! WOD: Teams of 2 Deck of…

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