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Wednesday 8.10.16

sat 8.6.16

WARMUP

Get Loose

Partner Warm up:
3 rds each
12/10 cal ROW
10 KB 35/26
20 wall ball sit ups 14/10

CHIPPER

Partner Chipper
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Tuesday 8.9.16

Eileen

WARMUP

5 min on the clock
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

PREP WORK

Get comfortable with movements and weight and work up to WOD weight
PULL UPS:
3x5sec hang & hold
5x3 kipping work

OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2

METCON

10 Minute TRIPLET
15 Pull ups
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs

TRANSITION

5 Minute Transition / Set-up

METCON

5 Minute Couplet
25 Dbl Unders [50 singles] 15 Ball Slams 30/20, 20/10

Monday 8.8.16

Stacy

WARMUP

If early - get loose on own.

As a GROUP:
200m lite jog
stationary inch worm out + 5 push ups + inchworm in - squat & hold
10 air squats
10 alternate leg lunge twists
10 high kicks
windmill arms & shoulders

SKILL WORK

BENCH PRESS 5,5,3,5,3,1
50% x 5
60% x 5
70% x 3
70% x 5
80% x 3
90% x 1
max x 1 and record

PREP WORK

Practice Movements
Bar Weight and increase to WOD Weight

METCON

10 Minute
5 Front Squat 135/95, 115/75, 95/65, 85/55
5 HSPU
5 Push Press

TRANSITION

5 Minute Transition

METCON

5 Minute
15 Weighted Sit ups 45/25, 25/15, 15/10
15 Weighted Triceps same weight

saturday 8.06.16

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If you are early please take advantage of the time to get loose...
3 rds - 5 air squats, 5 push ups, 5 superman, 5 sit ups

Warm up:
line up...
25' inch worm - run 200
back in line..
25' alternate leg walking lunge twists - run 200
back in line...
25' walking high kicks

RED LINE - group mobility

PREP WORK

10 min to set up your area and run through your movements

PARTNER WOD

Partner Spilt -: 5 - 3 - 1
run 400
5rds
30 partner wb situps
30wb
30 hrpu

run 400

3rds
30 bbj
30 kb
30 bbj

run 400