Thursday 05242018

-Warmup -Mobility  Strength – work to a heavy  1 power snatch +  2 oh squats  WOD  30-20-10 Row cal  Hspu  1 arm alternating snatch 50/35 Pull-ups 

Wednesday o5232018

Core 50 Russian twists  2 min plank  50 Russian twists  Strength –  Work to a max weighted pull-up.  (Or do 5 x 5 strict ) WOD  2 rds  Min 1 back squats 135/95 Min 2 SDHP 135/95 Min 3 hang cleans 135/95 Min 4 lunges 135/95...

Tuesday 05222018

Core – 30 -20-10 Hollow rocks  Vsnaps  Strength  1 REP MAX SPLIT JERK  WOD  15 min AMRAP  15 wallballs 20/14 25 double unders  15 box jumps 30/24 25...

Monday 05212018

OPEN GYM 9-12 Strength –  1 REP MAX SQUAT CLEAN  1 REP MAX STRICT PRESS  WOD  4 rounds for time: 75 Double Unders  400 meter run 20 Ring Dips  10 SQUAT CLEANS...

Friday 05 182018

Core – x225 glute bridges  25 vtucks  25 hollow rocks  Strength –  Work to a heavy Bear complex : 1 power clean  1 front squat  1 push press  1 back squat  1 push press  (No joining movements) WOD  For...