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Yearly Archives: 2017

Wednesday 8/9/2017

WARM UP

400m jog - bear crawl down - 10sec hollow scap hold, spider man walk back, 5 squat jumo - crab walk down - 5 m

SKILL WORK

4min each exercise
40/20 emom -

A.row
* 4 min transition *
B. deadlift [1-3 reps ]

PARTNER WOD

sprint - w,c,g -
a1 - bike for calories -

Tuesday 8/8/17

WARM UP

200m jog, 3 rds: pvc pass thrus, 5 air squats, 5 squat jumps, banded monster walks frontwards and backwards.

STRENGTH / SKILL

12 Min EMOM - CLEAN
at the top of each minute perform 1-3 cleans. increase load each set

CROSSFIT GAMES WOD

4 rds
400m run,
24 squats,
12 burpee box jump over

CASH OUT

Coaches Coach

Monday 8/7/17

WARM UP

row 600/500, 3rds 9 air squats, 6 squat jumps, 3 inch worms - prep barbell for group burgenger warm up

STRENGTH / SKILL

12 min emom snatch
start lite and increase to max lift

METCON

for time:
15 oh squat, 30 k2e, 15 oh squat
115/75, 95/65, 75/45, 65/35

CASH OUT

coaches choice

Thursday 8.3.17

WARM UP

600/500m row,
5 air squats then 2 inch worm, 3 broad jumps
10 air squats repeat
15 air squats repeat

STRENGTH / SKILL

PRESS - work to strict press max and push press/jerk max

METCON

ladder for time
10-1 hspu, (55)
1-10 pull up (55)
5 ball slam (50)

COOL DOWN

3rds 10 bridge, 10 sit ups, 10 arch ups