Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row
Monday, December 31, 2018
Warmup
Coaches
Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees
Then, 365 meter Row
Friday 12.28.18
Warmup
bike 10 calories
10 air squats
jog 1x around
10 squat jumps
jog 1x around
5 burpees
jog 1x around
5x toe touch to arms extend
jog 1x around
grab enpy barbell:
5x jefferson
5x good morning
5x rdl
5x cobra to childpose
Skill Work
6 min emom
5 deadlift (55%-65%)
3 bbjo
Chipper
100 DUs
100 cal row
100 wb
100 weighted situps
with your wb)
100 DUs
Thursday 12.27.18
Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"
Skill Work
ladder down
10-1
push ups
med ball clean
Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)