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Yearly Archives: 2017

Monday 5.15.17

WARM UP

bike or row 4 min - 50% - 3rds: 5 air squats w/ pause, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

SKILL WORK

squat complex w a "pause" from rack - warm up then - 3x3 front, 4x2 back, 5x1 OH

EMOM

10min alt emom: bear complex - squat jumps

FINISHER

Alex Ab Series + 3rds 15 push up, 30 air squats

Saturday 5.13.17

WARM UP

ride 3 min
3rds:
5 air squats
5 down dog push ups
5 jump squats

down: alt front lunges
back: high kicks
down: brush the grass
back: high knees

PARTNER WOD

row 1000 m

40 - 30 - 20
wb 20/14
bj 24/20
hspu

row 1000 m

40 - 30 - 20
kb swing
burpee plate jump
k2e

row 1000 m

Friday 5.12.17

WARM UP

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

STRENGTH / SKILL

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

Jackie
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

FINISHER

20 pushups, 20 arch ups, 20 situps, 15 pushups, 15 arch ups, 15 situps, 10 pushups, 10archups, 10 situps

Thursday 5.11.17

WARM UP

bike 2 min- then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog push up, 5 squat jumps -PVC mobility

STRENGTH / SKILL

press complex - 1 push + 1 jerk - increase weight as needed each round 6 rds

METCON

3rds: each rd 1 min work - 30sec rest:
bike, sdhp, box jump
rx 95/65, 30/24, sc 75/45, 24/20, mrx 65/45 24/20, msc 55/35, 20/20

FINISHER

coach led Ab Series
then, 3rds 5 pull ups, 15 push-ups, 25 squats