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...

Thursday 05172018

Core 100 Russian twists  10 bar wipers  100 Russian twists  Gymnastics- 10 min  E2mom  1 legless rope climb/ 25 sec bar hang  Emom 5 min  10 ctb pull-ups/ practice butterfly  Emom 5 min    2 deadlifts @ 50% ...

Wednesday 05162018

Core – 30 ghd sit-ups /50 sit-ups  Strength – work to a heavy oh squat.  WOD 20 min cap ( scale weight to finish and to keep form) Heavy Nancy  5rds  400 m run  15 oh squats...

Tuesday 05151018

Core –  10 crossover heels to heaven  10 fast scissors  10 knees to elbows  10 knees only  10 circles back n forth  10 crossover top to bottom  10 toe touches  10 spider man  10 vsnaps  10 strait leg...

Monday 05142018

Warmup –  Strength –  10 sets,  1 clean + 3 front squats + 1 jerk.  Go as heavy as possible each set.  Clean can be power or full squat.  Jerk can be split or push.  WOD  For time: 50 handstand push-ups 50...

Friday 05112018

Core – x3  10 side vups  10 hollow rocks  10 spider man  10 sec plank  Speed / Power  Max height box jump  1 step is allowed  WOD  3 rds for time  Run 400 m 9 hspu  6 toes to bar  3 bar muscle...