Call Us

Monthly Archives: June 2017

Friday 6.30.17

WARM UP

200m walk/jog, 3rds: 5 air squats, 5 push ups, 5 pike hands to feet , 5 crab rocks -
then Jefferson curls 10x

SKILL WORK

wk strength training: wk1 of 6:
Cleans - 4x10 at 50% of max

METCON

5RFT - 3 bear complex + 200m run

225/155, 185/115, 155/95, 135/75, 115/65, 95/55

FINISHER

200 sit ups any style

Thursday 6.29.17

WARM UP

200m walk/jog, 2rds - inch worm to rig, 5 scap pulls, 5 jump squats, side lunges and Pvc -

STRENGTH / SKILL

strength training: wk1 off 6:press complex- 4x10 at 50% of max

EMOM

20min emom- alternate 10 med ball clean / 10 t2b

CASH OUT

1RFT: 20cal bike + 200m sprint

Wednesday 6.28.17

WARM UP

200m walk/jog, row with drag at 2 maintaining a 25-30 SM for 2min - 10 sumo air squats, front lunges to rig, 10 sec hanging scap, inch worm back, 10 squat jumps. - PVC mobility

TRANSITION

junk yard dog

PARTNER WOD

2 Partner Wods 2:
Wod 1: 8min amrap - row 12 cal / 20 burpee dbl jump over rower (athletes can split however you wish)
4 Min -Transition
Wod 2: 8min amrap - 10 ctb, 10 hang clean, 10 wb shot
Hang Clean: RX 155/95, O135/75, SC/M+ 115/65, other 95/45, 75/45
WB Shot: 20/14, 14/10, 10/8

FINISHER

Banded Stretches and Foam Roll

Tuesday 6.27.17

WARM UP

walk/jog 400m, 10 PVC pass thrus, oh air squat, muscle snatch (fast turnover!), snatch balance 2", 4", 6" - wrist stretch clockwise

SKILL WORK

wk strength training: wk1 off 6:snatch - 4x10 at 50% of max

METCON

21-15-9 OH Squat, Row - then 12-9-6 Sn Grip Btn Push Press run 200m

WARMUP

Tabata 4min 20/10 - HS-Hold, Hollow Hold