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Yearly Archives: 2017

Friday 7.28.17

WARM UP

400m jog
5 air squats
5 jump squats
bear crawl
10 sec scap hold
crab walk
5 air squats
5 jumps squats

STRENGTH / SKILL

CLEANS - 3x3 ea @ 80% hang power, hang squat, squat clean

METCON

5RFT-10fsq, 20wb, 200m kb/db farmers carry 185/115, 155/95, 135/75, 95/55

Thursday 7.27.17

WARMUP

2 Rounds - row at #2 drag and 25 SM for 3min then, 5 no bar Jefferson curls, 5 strict slow push ups, 5 sec hold air squat,

MOBILITY/STRETCH

PRESS - 3x3 ea @ 80% strict, push, jerk from rack

METCON

1RFT - 1500 row - 30 walking push ups, 1000 row 20 slam ball push ups, 500 row 10hspu

COOL DOWN

coaches choice

Wednesday 7/26/17

WARM UP

row 500, bear crawl, 10sec scap hang, crab walk, 10 air squats, side lunges, 10sec scap hang

STRENGTH / SKILL

12 min EMOM - alternate 5 strict pull ups, 5 strict hspu, 40s plank

PARTNER WOD

Partner WOD, split an way. Partner not working must stay at bottom of air squat. 25 burpees, 100 kb swings, 25 burpees, 100 kb thrusters (50R, 50L), 25 burpees, 100 kb snatch (50R, 50L) 25 burpees

Monday 7.24.17

WARM UP

10cal bike, 200m jog, 3rds 5 straight leg hang to plank to sumo air squats, 5 jump squat - banded monster walk down and back, banded side to side

STRENGTH / SKILL

SQUATS - 3x3 ea @ 80% Front, Back & OH from rack

METCON

3rds 750m row, 25 wall balls, 25 DU,

BENCHMARK

1 Mile Run