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Yearly Archives: 2016

Tuesday 9.20.16

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WARMUP

Mobility movements :
3x for arm - windmill - open/close gate.WARM up - RUN 400m, DYNAMIC STRETCHES

STRENGTH / SKILL

BACK SQUAT [from rack]: 50x5, 55x5, 60x5, 70x3, 75x3, 80x2, 80x2, 80x2+

METCON

5 RFT - 10 Front squat (95/65, 85/55, 75/45, 65/35), 5 Burpee bar jump over, 10 wb shots (20/14, 4/10)), 5 T2B

CASH OUT

day 20 of 22 pushups
3 rds
22 dbl unders
22 sit ups

Monday 9.19.16

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WARMUP

Group Mobility movements - coach lead
On Own - ROW 600/400 meters at MEN 1:55-2:00 pace WOMEN 2:15-2:30 pace
Dynamic Stretching - coach lead

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

METCON

5 rounds for time
5 HSPU
10 Weighted Sit-ups 45/25, 25/15
5 CTB pull ups
10 Ring Dips / Box Dips

CASH OUT

Day 19 of 22 Push Ups
3 rds
2 rope climbs
22 dbl unders

Saturday 9.17.16

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WARMUP

mobility on own
group run 400
group dynamic stretch

PARTNER WOD

2 person partner chipper FOR TIME

100s
jump rope
k2E
kb swing
box jumps
wb shots
pull ups
row

CASH OUT

day 17 of 22 push-ups

Friday 9.16.16

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WARMUP

Mobilty movements - then tabata Row 20/10 4 min - Group red line

SKILL WORK

DEADLIFT: 50x5, 60x5, 70x5, 80x3, 85x2, 90x1, 90x1+

METCON

5 RFT - 5 sdhp, 10 ball slam, 5 BBJO,

CASH OUT

DAY 16 of 22 pushups -
2 minute max jumps