Wednesday

4/4/18 Warm up: group,pvc mobility then: 21 air squats 15 sit ups 9 burpees 15 sit ups 21 walking lunges   SKill: Double unders 2min practice followed by 3x1min. rounds of max doubles. Keep track of reps. 1 min rest between rounds.   Wod: Amrap 35 Teams of two: 50 air squats 50 burpees 50…

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Monday

4/2/18 Warm up:Trainers choice   Followed by 2 rounds of: 15 back extensions 25/15 double unders 10-15 ghd sit ups 25/15 double unders   Strength: Back squat warm up with reps of 5 to 55-60% of 1rm. then: Sets 1-3, 3 reps at 70% sets 4-6, 2 reps at 80% set 7 and 8, 1…

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funday

3/26/18
 
Warm up: Trainers choice
 
Strength: front squat
Warm up to 50% then slowly build.
5×5.
Note your weights.
 
Wod: Down up
10 down to 1 of push press 95/65
2 up to 20 of air squats
*
*= 100m run
Run 100m after each round.
Rx+ 115/75

Tuesday

3/20/18
warm up: trainers choice
 
Skill/strength
EMOM 10
even:7-10 push press
odd: 7-10 front squat
Use 60-70% of 1rm for press and same weight for FS
 
Wod:
21-15-9
box jump 24/20
Power snatch 95/65
 
Scale up or down. Talk with your coach.