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Yearly Archives: 2017

Wednesday 4.12.17

WARM UP

200m run, 10 air squats, front lunges down, 5 hanging k2e, high kicks back 200m run pvc warm up

SKILL WORK

gymnastics - pull up/MU or HS progression,

METCON

3 person partner wod: 4rds a1 run 200 a2 row for cal a3 front squat for reps

FINISHER

3rds: 20 push ups, 10 arch up, 20 vsit ups

Tuesday 4.11.17

WARM UP

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

SKILL WORK

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

METCON

WcG Benchmark Thursters/BBJO
3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

MONDAY 4.10.17

WARM UP

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

SKILL WORK

Deadlift: 12 min of work toward a moderate 2reps

METCON

12 Min alternating EMOM:
ODD 1,3,5,7,9,11 - 5 sdhp, 10 push up
EVEN 2,4,6,8,10,12 10KB swing 5 box jump 30/24, 24/20

FINISHER

2 RDS:
10 BRIDGES
10 ALT V SITUPS
10 ARCH UPS

Saturday 4.8.17

WARM UP

run 400 meters:
10 air squats - front lunge DOWN 5 squat jumps 5 hanging k2E
10 air squats - side lunge BACK 5 squat jumps
10 air squats - burpee board jumps DOWN 5 squat jumps, 5 hanging K2E

PARTNER WOD

2 person partners
split evenly - cant move on util both are finished with the movement

100 calorie ROW OR BIKE (must do both)
10 burpees
100 wall balls 20/14, 14/10
10 burpees
100 K2E
10 burpees
100 ball slam 40/30, 30,20, 20/10
10 burpees
100 push ups
10 burpees
100 calorie ROW OR BIKE (must do both)