Call Us

Thursday 3.2.17WednesdayTuesday – 2.28.17Monday 2.27.17

Thursday 3.2.17

WARM UP

run 400 or row 600 or bike 4 min
bear crawl down and 10 sec hang on rig - high kicks back
front lunges down and 10 sec hang on rig - butt kisks

grab PVC pipes complete 20 windmills, 10 oh squat. 10s hollow hold 10s arch hold

SKILL WORK

front squat 5x5, back squat 5x4, OH squat 5x3

METCON

5 oh squat 95/65
10 pull up
15 push up
20 air squat

each round reduce 1 oh squat (5,4,3,2,1) and add 10lbs (95, 105, 115, 125, 135)

FINISHER

3 rds:
100 DUs

Wednesday

WARM UP

run 400 or bike/row for 4 min - 3 rds10 windmills, 5 push ups, 5 arch ups

STRENGTH / SKILL

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

WOD

3 person partner wod :

shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu

wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10

CASH OUT

Coaches choice

Tuesday – 2.28.17

WARM UP

warm up with 4 min on bike or rower - 3 x hanging stretch to inch worm to 5 push ups, 10 windmills each arm fron tand bacck. PVC pass thrus and press, 3x 10sec hs hold

SKILL WORK

Press Complex
press complex
strict
push
jerk

METCON

WC Triplet
21-15-9: ROW/BIKE, S2OH, DUs (155/95, 135/75, 115/65, 95/55 - * if you row add 3 additonal caalories

CASH OUT

200 k2e floor sit-ups

Monday 2.27.17

WARM UP

4 min row or bike (or mixed) - 3 rds: 10 air squats, 5 inch worm to push up,

SKILL WORK

Squat Complex
front squat 5x5
back squat 5x4
OH squat 5x3

METCON

WcG Ladder - Clean/KB
alternating Ladder for Time
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18

CASH OUT

3 rds:
15 lying weighted bridges
15 weighted situps15 Russian twists