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Yearly Archives: 2018

Thursday 3.15.17

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work 
6 min emom
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping

Metcon
5RFT
8 Bench Press (70% of 1rm)
20 KB Swing 53/35, 44/26, 35/18

Wednesday 3.14.18

Warmup
 0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap

Skill Work
6min emom
25 DU
(if u can get a du here and there count every jump)
PARTNER WOD
Partner sprints (2)
RFT ea

5 back squat (60%-70%1rm)
5 CTB
5 cal bike

Tuesday 3.13.18

Warmup
 0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work
Front Squat from rack
6 EMOM x4 front squat at 70% 1rm)
(not fast! controlled down and up)
Metcon
5min row for total meters
3 min transition
150 wall balls
at the top of every minute perform 1 squat clean(70% of 1rm)
PRACTICE
DUs4-6 rds 20/20

Monday 3.12.18

Warmup
0-3 warm up
bike or row
4-9 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
grab a PVC for pass thrus and moblity

Skill Work
6 min emom
btn sn grip
1 strict, 1 push, 1 jerk
[same weight ea rd however, add weight ea rd]
Metcon
10 RFT
1Snatch 70% of 1rm)
5 hspu strict (add mats if needed but strict no kip)
10 ball slam 40/30, 30/20, 20/10
[coach to review with the group to warm up with a bar only burgener, than practice a few strict pull ups adding mats if needed]
PRACTICE
DUs utilize extra time for work on DUs
20/20