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Yearly Archives: 2018

Tuesday 3.27.18

Warmup
 0-3 warm-up
bike or row

4-10
10
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work
6x5 Deadlift EMOM for 6 min
build to 3rd set of 70%
WOD
4RFT
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45

Monday 3.26.18

Warmup
0-3 warm up
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
PVC mobility
Skill Work
6x5 Front Squat EMOM
for 6 Mintues
build to 3rd set @ 70% 1rm
WcG Benchmark
SNATCH/DU
75 Power Snatch for time
at top of every minute perform 20DU

Friday 3.23.18

Warmup
0-3
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Skill Work
2-20 min
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)
Chipper
start at 30
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups

Thursday 3.22.18

Warmup
 0-12
bike or row for 3 min
20 air squats
10 squat jumps
duck walk - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
monster walk backwards and frontwards back
Skill Work
6x4 Back Squat EMOM (from rack)
6 minutes @ 70% of 1rm
Metcon 
amrap 15 min
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam