Friday 09212018

Warmup STRENGTH – 5×30 ft walking lunge 5 dballs / WOD 16 min amrap 70/53 10 kB alter snatch 10 kB swings 10 kB goblet squat 10 kB sdhp Every time you break 5 hollow rocks.

Thursday 09202018

Warmup Core – 100 flutter kicks 25 super man banana 1 min plank Strength – Low hang pause power snatch 5×2 Snatch deadlift +snatch pulls 5(2+2)+ 10 lbs WOD ‘SNANCY’ 5 rds 3 squat snatches 100/75 15 oh squats Run 400...

Wednesday 09192018

Warmup Shoulder stretches Gymnastics 4 sets 2 ring swing hips to ring 2 turnover no dip 2 muscle ups 15 ghd / ab mat sit-ups Rest as needed Scale = 1 of each Or low ring progressions Wod – 42-30-18 Wallballs T2b Box jumps...

Tuesday 09182018

Core – x3 25 Russian twists 15 glute bridges Strength – 7 min Emom 10 Bench press 135/95 10 cal Row WOD 4 RDS FOR TIME : 4 Power cleans 185/125 4 front squats 4 shoulder to oh

Monday 09152018

Warmup Core – 20 vsnaps 1 min plank 20 oblique side crunches Strength 8min Emom Odd -8 sdhp Even -8 oh lunge Wod 18 mincap 3 Rounds for time of: 10 Deadlifts, 275/185 50 Double-unders 30-20-10 reps for time of: Pull-ups Push Press, 95/65 *Rest 5 minutes between...

09132018

Warmup Mobility Strength Emom 8 min 10 Dumbell flyes 10 dumbell rows Wod 2 min max row Rest 1 min 2 min max burpee Rest 1 min 2 min max sit-up Rest 1 min 2min max double unders Rest 4 min for time your : Max row Max sit-up Max burpee Max double...

Thursday 08122018

CORE – x3 With plates 5/2 1/2 10 hollow rocks 10 crossovers toe touch STRENGTH 3×10 zombie squats Then 5×2 push jerks WOD 4 rds for time 20 min cap 10 parallette hspu w abmat 20 boxjump over 24/20 4 rope climbs 8 squat cleans...

Wednesday 09122018

Warmup Core/ gym Emom 8 min Odd – 10 glute bridge loaded barbell (heavy ) Even – 25 ft hswalk / 30 sec hold nose to wall Strength 4×10 front rack lunges Work to a heavy (from rack ) Wod for time : 16 min cap 1000 m row 60 push-ups 40 pull-ups 20...

Tuesday09112018

Warmup Emom 10 min Core – x3 30 sec hollow hold 15 vtucks 15 sec hollow hold Strength 30 min Starting with empty bar -Work to a max snatch -Then a max clean -finish with a max deadlift Happy...

Monday 09102018

Warmup Core – x3 10 shoot threws + 10 sec parallette hold 15 bar good mornings Strength High hang power snatch 5×2 Then Snatch grip deadlift + 2 HHPS 4(3+2) Wod -complete Amrap in 22min 60 du 30 1 arm snatch50/35 30 toes to bar 60 du 30 1 arm snatch 30 bar...