Tuesday 04102018

Warmup Core-  100 Russian twists  2 min plank  Strength – 2 rounds for max reps of: 2 min  of shoulder presses 135 / 95  Rest 1 minute 2 minutes of front squats 225 / 145 
Rest 1 minute 2 minutes of deadlifts 315 / 215  Rest 1...

Monday 04092018

Core – x3 20 glute bridges  20 vsnaps  Strength – Jerk  1-1-1-1-1-1 WOD  Amanda  9-7-5 Muscle ups/ shoot threws 18/14/10 Squat Snatches 135/95 95/65

Friday 04062018

Core -4 rds  30 sec hollow hold  5 vsnaps  10 hollow rocks  Strength –  Emom 10 min  Odd – 10bent over rows  Even -10floor press  WOD –  3 rds  20 box jumps 24/20 20 goblet squats 70/53 20...

Thursday 03052018

Warmup  Mobility  Strength  Push press  4-4-4-4-4 WOD – 20 min cap  Buy in 500m row  100 double unders  80 kb swings 53/35 60 wallballs 20/14 40 toes to bar  20 sdhp 115/75 Cash out 500 m...

Wednesday 04042018

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...

Tuesday 02032018

Warmup  Core –  30 sec plank all sides x 3 Strength: Snatch  Work up to and Complete 70% x 3  75% x 2 80% x 2 85% x 2  90% x 1  95%x 1  100% x 1  WOD  12 min AMRAP: 15 Front rack lunge  10 Front Squats 135/95...

Good Friday open gym 

Warmup  5-4-3-2-1 Laps  Jump squats  Mountain climbers  Sit-ups  Strict pull-ups  Core –  30 heels to heaven  30 wipers  Strength  Strict press  3-3-3-3-3 WOD  21-15-9 Wallballs 20/14 Oh squats 135/95...

Wednesday 03/272018

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...

Tuesday 03272018

Strength – Emom 10 (increasing) 2 squat cleans  1 jerk  WOD –  400 m run  3 rds  2 rope climbs  21 1 arm snatch  12 burpee box jump over  Run 400 m   Xtra –  50 hollow rocks  1 lap farmer...