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Thursday 10-6-2016

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WARMUP

buy in 5 cal bike
3rds
run 200
10 jump squats
10 push ups
buy out 5 cal bike

STRENGTH / SKILL

OverHead Squat
Coach will review progression
then 15min to build to 1 rep max

METCON

EMOM 40/20

1,3,5,7,9 - OH SQUAT 60-70% 1RM
2,4,6,8,10 - KB Swing 53/35, 44/25,35/18

CASH OUT

5,3,1
wall walk
rope climb

Wednesday 10.5.16

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WARMUP

ON OWN:
get loose - recommend 200m jog and RED LINE static and dynamic stretching

AS GROUP:
3 minutes EACH
ROW 30s work / 30s rest
Jump 30s work / 30s rest

CHIPPER

Chipper
40 Wall Ball dbl shot 20/14, 14/10
30 Box facing Burpee box jumps 24/20, 20/12
20 Ring row
10 G2OH 155/105, 135/95, 115/75, 95/65

CASH OUT

3rds
hs hold
30s hold 30s rest

Tuesday 10.05.16

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WARMUP

Get loose prior until 5 minutes after
then, 400 m run OR 500 m row
then, meet on red line for dynamic and static stretching

SKILL WORK

Bench
50x10, 60x10
70x5, 70x5
80x5, 80x5
70x10, 60x15, 50x20

METCON

50 pullups
1mile run (optional row)
50 pull ups

CASH OUT

2 rds
100 DU (300 single)
50 weighted sit ups 45/25, 25/15

Monday 10.4.16

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WARMUP

get loose
partner up for 2 rds
A1 row 200
A2 5 burpees
5 air squat
switch

STRENGTH / SKILL

Squat Clean + Front Squat
1 squat clean + 2 Front Squat
warm up to 80% of max
then, 5 set of 1 sq Clean + 2 Fsq

METCON

Triplet
21 -15-9
push press 135/95, 115/75, 95/65, 85/55
burpee bar jump over
run 200 m

CASH OUT

3x3 negative pull up