Wednesday 08012018

Warmup – Stretch Hero Wod 30 min cap 8 ROUNDS FOR TIME 13 DEADLIFTS (185LB/125LB) 17 WALL BALLS (20LB/14LB) 400M RUN There’s some symbolism here: THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS — THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE....

Tuesday 07312018

Warmup 2 min double under practice Core – ping pong 5 sets 15 hollow rocks 15 arch body rocks Strength – Pause snatch 3 sec pause above knee Then right into full snatch Work to heavy Wod 20 min cap For time: 50 Double-unders 50 Sit-ups 50 Double-unders 50...

Monday 07302018

Group warmup / stretch Core -10 reps Medball crunch Medball twists Medball Plank 30sec Medball wood chopper Medball mountain climbers Medball reverse plank 30 sec Medball boat balance 30 sec Superman medball pass Medball toe crunch STRENGTH Work up to a heavy CLEAN...

Friday07272018

Warmup  Mobility-10 min  Strength – emom 1010 Bent over rows 50/35 6 box step ups 24/20 15-12-9 Sdhp 135/95 Chest to bar pull-ups 

Thursday 07252018

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 touches 10 leg slides Strength – 4rds 10 oh squats 155/105 50 ft...

Wednesday 07252018

Core – Not For Time:  75 Empty Bar Good Mornings 75 Glute Bridges Strength –  Deadlifts  Build to s heavy set of 6  Wod –  3 Rounds For Time: 800 Meter Run 20 pistols  30 Alternating Dumbbell Snatches...

Tuesday 07242018

Core – 3x  10 vsnaps  10 vtucks  10 side vups  10 hollow rocks  Strength  Emom 10 min  Even 5 back squats ( heavy ) Odd 1 leg less rope climb  Wod for time : 100 /80 cal row  75 push-ups  50 thrusters 75/55...

Monday 07232018

Core –  100 Russian twists  100 Spider-Man planks  Strength –  Ascending ladder  Bench press  10-8-5-4-2 Squat cleans  10-8-6-4-2 WOD  12 minAMRAP 12 power snatches 115/75 12 toes to bar  12 bar facing...