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Tuesday 3.7.17Tuesday 3.7.17Monday 3.6.17Friday 3.3.17

Tuesday 3.7.17

WARM UP

CF: 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

CLEANS
Cleans work toward 1 rep max

METCON

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

Tuesday 3.7.17

WARM UP

CF: 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

CLEANS
15 Min Cleans work toward 1 rep max

METCON

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

Monday 3.6.17

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
Deadlift: 12 min of work toward a moderate 2reps

EMOM

EMOM 12 Min
Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

FINISHER

4 min tabata: 20/10 bidges / scissors

Friday 3.3.17

WARM UP

bike for 3 min - 3 rds: front lunges down, 5 k2e, run high knees back -

SKILL WORK

snatch work - hang pull/snatch - floor pull / floor snatch - work to 60-70%

METCON

750 row, burpee broad jumps, 9 DB thrusters - 500 row, burpee broad jumps, 15 DB thrusters - 250 row, burpee broad jumps 21 DB thrusters