WARM UP
jog 200m, 10 airsquats +bear crawl DOWN + 5 jump squats BACK, coach'schoice
6wk strength training: wk2 of 6: SNATCH - 3 warm up sets of 5 (1hp, hs, c) then 4x 60%, 3x70%, 2x80%x2
partner sprints. 5cal bike, 10k2e, 5jump squat 10 push ups
Tuesday July 4th
JULY 4TH - HERO WOD - David E. Hickman
Group JOG 400m - Coach Led Warm up
Zeus
Today on this Independence day we will honor fallen hero US Army Specialist David E. Hickman, 2nd Battalion, 325th Airborne Infantry Regiment 2nd Brigade Combat Team, 82nd Airborne Division, died November 14, 2011.
Partner WOD:
2 person
Each athlete to complete all movements of 30 each
3 Rounds for Time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Monday 7.3.17
WARM UP
jog 400m or bike/row 3min - then PVC mobility on own - then as a group line up in row of 3 or 4 - bear crawl down, but kick back, crab walk down, high kicks back, inch worm down, high knees back - group stretch, wrists, static air squat 5 sec hold,
6wk strength training: wk2 of 6: Back Squat - from rack - 3 warm up sets of 5 then 4x 60%, 3x70%, 2x80%x2
Bradshaw
10 Rounds for Time:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
20 min time-cap
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x
Tabata 4min 20/10 - HS-Hold, Hollow Hold
Saturday 7.1.17
WARM UP
before class officially starts - option to run 200, 300 or 400m
then coach led line up - 3 across -
5 air squats then go...
down -front lunge, jog back
down - side lunge, jog back
down - inch worm, jog back
down - bear crawl, jog back
down - crab walk, jog back
then line up: dynamic stretches and mobility
then coach led line up - 3 across -
5 air squats then go...
down -front lunge, jog back
down - side lunge, jog back
down - inch worm, jog back
down - bear crawl, jog back
down - crab walk, jog back
then line up: dynamic stretches and mobility
3 person teams:
120 cal bike and 120 cal row;
while one athlete is biking the other two athletes are chipping away at the other movements.
must be evenly distributed so, each athlete must accumulate 40 but, no more.
120 k2e [modify with knee raises with a 1sec hold] 120 pullups [modify with ring rows or jumping kip] 120 wb [20/14, 14/10
120 box jump [30/24, 24/20, 20/12] 120 kb swings [53/35, 44/26, 35/18] 120 burpees -
Finish with 120 DUs each
120 cal bike and 120 cal row;
while one athlete is biking the other two athletes are chipping away at the other movements.
must be evenly distributed so, each athlete must accumulate 40 but, no more.
120 k2e [modify with knee raises with a 1sec hold] 120 pullups [modify with ring rows or jumping kip] 120 wb [20/14, 14/10
120 box jump [30/24, 24/20, 20/12] 120 kb swings [53/35, 44/26, 35/18] 120 burpees -
Finish with 120 DUs each