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Friday 7.29.16

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WARMUP

Mobility / Stretch
5x 10sec bar hangs
RED LINE
10 each small, med & large arm circles
10 Jumping Jacks
10 air squat hold
1 inch worm down + 5 push ups, 5 superman and inch worm back
10 air squat jumps

BENCHMARK

1,000 Meter Row
1,000 meter row for time

METCON

EMOM 40/20
12 minutes
Alternating movements
1. Bear Complex 135/95, 115/75, 95/65, 85/45
2. Burpee Bar Jump Over

CASH OUT

SLED PULL
X yards for time 125/90, 90/45

CASH OUT

ROPE SLAM
to failure

Thursday 7.28.16

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WARMUP

RED LINE
Group stretch and Mobility

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

METCON

20 Minutes
25 dbl unders
20 weighted dips behind the neck 45/25,25/15
15 weighted sit ups 45/25, 25/15
10 CTB pull ups
5 HSPU

COOL DOWN

spend 5 min of skill work on a goal
foam roll, stretch

WEDNESDAY 7.27.16

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WARMUP

Lite Stretching & Mobility on own
then..
200m jog
5 air squat
5 squat jump
5 inch worms

PARTNER WOD

99 Problems...
2 Person Teams
99 of Each Movement...
Wall Ball Shots 20/14, 14/10, 10/8
Ball Slams 30/20, 20/10
Box Jumps 24/20, 20/12
Front Squats 75/45, 65/35
K2E
Row - Calories

A1 must run 400 meters A2 works on "chipper"
Athletes can split the reps however they chose

CASH OUT

Surprise....

TUESDAY 7.26.16

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WARMUP

ON OWN
Mobility Movements
BUY-IN:
5 cal bike
10 cal row
10 push ups
10 air squat jumps

SKILL WORK

OLY Work - Snatch / OH Squat
WARM UP:
hang muscle snatch
snatch balance
OH sqaut
then
50% x 3 sets of 1 Hang Snatch + 1 OH Squat
60% x 2 sets of 1 Hang Snatch + 1 OH Squat
70% x 1 set of 1 Hang Squat + 1 OH Squat

METCON

4 ROUNDS 1 MIN EACH
Bike for calories
American KB Swing 53/35, 44/26, 35/18
Row for calories
Push Press 75/45, 65/35
Burpees
1 MIN REST