6/29/18

6/29/18

Warm Up 3 wall walks 20 slamballs 20 single arm dumb bell press 35/20 10 burpees Strength  15 min Push Press. 5-5-5-5 Sumo DL High Pull. 5-5-5-5   WOD 7 min AMRAP 7 Push Press 115/75 10 Vsits rest 2 min 7 min AMRAP 7 SDLHP 115/75 7 HSPU  

6/27/18

6/27/18

 Warm Up 1/2 mile Run 2.  Work on and warm up the following movements  10 min TKGU Thruster Burpee Pull Up 3. Chipper 20 TKGU 45/30 30 Thrusters 95/65 40 Burpee Pull ups 50 Back Squats 60 Abmat Sit ups 70 KBS 45/30 80 Double unders/160 Singles    

6/26/18

6/26/18

Warm up 10 roll back and reach. 20 banded good mornings 10 KBS 35/25 Strength 15 min DL. Build to a heavy 5 rep 10-8-6-5-5-5-5 WOD 21-15-9 Deadlift 225/165 T2B Pistols each leg rest 3 min 2 min plank  

6/25/18

6/25/18

Warm up Burgner Warm up   Strength 18 min to build to a heavy Squat or Power Snatch   EMOM 10 min 1 Power Snatch @75% 1 Squat Snatch Finish Run 1 mile  

6/22/18

6/22/18

Warm up Partner Row- 1 min each easy warm up. Then 6 min of max effort 1 min intervals.  Switch people after each min, make your goal 300m per min.   WOD Prep  8 min. Go over the following movement and (scalability) Ring Dip (ring push up) (Box dip) VSit (knees to chest on floor) […]

6/20/18

6/20/18

Warm up 20 KBS. 35/25 20 Bar Good Mornings 10 roll back and reach Strength 12 min. Snatch grip deadlift 2 sets 6 warm up 3-3-3-3-3 Building sets   WOD 10 Rounds 4 Deadlift 105/75 8 cleans 12 S2OH

6/19/18

6/19/18

Warm Up.  4 min AMRAP Run 200m unbroken wallballs Strength  12 min  Push Press 10 Rep warm up 3-3-3-3-3 building each set WOD 200m Run/row 10 Bar Muscle Ups/ 20 C2B 10 Single Arm Push Press 50/35 20 C2B 20 Single arm Push Press 30 Pull ups 30 Single arm Push Press 200m Run/row 100 […]

6/18/2018

6/18/2018

Warm Up 8 min 20 bar good mornings 10 roll back and reach  20 wallballs 15 KBS.  45/35 run 400m Stength 30 minutes to attempt a Back Squat PR.  This is only if your body is feeling it. This ends the 8 week squat cycle session.  A good rep scheme to follow is 10 @ […]

6/15/18

6/15/18

  Warm Up 10 Box Jumps 20 KBS 30 V Sits WOD:  Cardio  Perform in any order Run 2 miles Row 2 miles 200 Double Unders/400 singles 50 Burpees

6/13/18

6/13/18

6/13/18   Warm Up:  2 Rounds 15 Push ups 15 medball cleans 10 T2B   Strength:  15 min Front Squat 10 sets 2 reps building each set   WOD 1:   Karen  150 wallballs for time WOD 2:  3 Rounds 15 push ups 30 double unders 10 box jumps 20 inch   Finish 100 Abmat Sit […]

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