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Yearly Archives: 2017

Friday 6.23.17 – Happy Birthday Coach Michelle!

WARM UP

jog 400m, (speed walk 200m) - bear crawl to rig, 5 knee raises, alt lunge twists to rowers, 5 five second sump air squat - repeat

STRENGTH / SKILL

10min - EMOM 2DeadLift + 3burpee bar jump over (DL increase weight each min)

METCON

5 rds: 3 squat clean (or 3 power clean + FSQ),10 calorie ROW,10 K2E after you complete 5rds THEN - 100 DUs (185/135, 155/115, 135/85, 115/65)

CASH OUT

sally needs love - lets bring her up.... and down!

Thursday 6.22.17

WARM UP

row at 2drag and 30-35 SM for 5min - 5 hanging stretch to inch worm and elbow in push up, pvc mobility

STRENGTH / SKILL

10 min emom C&J - increasing weight each min

METCON

3rds of 5min amrap - 3 strict HSPU, 3 kb snatch each arm (53/35, 44/26, 35/18), 200m sprint

WARMUP

10 leg raises (3 sec count), 10 arch ups (3 sec count), 10 bridges (3 sec count)

Wednesday 6.21.17

WARM UP

2min row - 5 rds 5 air squats , 1 hang to toes, walk out to down dog push up, 5 jump squats, pvc mobility

STRENGTH / SKILL

partner row challenge by watts - 10 rounds emom (athletes alt every min. 1min work 15 sec transition)

PARTNER WOD

14 minute - partner sprints: 5 cal bike, 10 wb, 5 t2b, 10 push-ups
A1 works while a2 rests - switch!

COOL DOWN

banded stretches & foam roll

Tuesday 6.20.17

WARM UP

200 jog, 20 cal row, touch toes stretch, walk out to plank, push-up repeat 5x - pvc mobility

SKILL WORK

10 min emom 1 sn grip deadlift + 1 snatch - increasing weight

METCON

5 rds: 5 oh squat, 10 pull up, 200m run then, 50 cal row,
[135/95, 115/75, 95/65, 75/45]