Thursday, August 16th, 2018

 

Warm UP

Foam Roll

Stretch

2RNDS
Calf Stretch
Standing Quad Stretch
Bent Ham Stretch
10 Air Squats
10 KB Swings
5 Box Jumps

Strength

Super Set
Back Squat 5×5@80% of last weeks MAX
DB Scap Shrug+Row 5×5 Each Side

Metcon

12 min Amrap
2000m Row
Max Wall Ball Shots 20/14

In Class Groups Larger than 6 stagger start times

Wednesday, August 15th, 2018

 

Warm UP

Foam Roll

Stretch

Banded Quad Stretch
Bandded Ham Stretch
Banded Calf Stretch
Banded Pass Through

3 Hurdle Drill
3X down and Back-5each way

Strength

5RNDS
Neg Pull Up
HSPU
**Scale- Strict DB Press in place of HSPU

Metcon

For Time
150 DU
20 DB Burpees 30/20
9 Shoulder to Over Head 95/65
100 DU
15 DB Burpees 30/20
6 Shoulder to Over Head 95/65
50 DU
10 DB Burpees 30/20
3 Shoulder to Over Head 95/65

Tuesday, August 14th, 2018

 

Warm UP

Foam Roll

Stretch

2RNDS
Calf Stretch
Butterfly Stretch
Side to Side Lunge
Single Leg RDL+Kick
Pass Through-10
Ovh Squat

Strength

3 Pos Bar Work

Power Snatch 3×2@light weight

Work up to a Max Power Snatch-Goal 80-85% of Fridays Clean

Metcon

15min Amrap

200m Sprint
10 USSR Kb Swing 45/35
10 Ovh Squat 95/65

Friday, August 10th, 2018

No Class on Saturday 8/11, sorry for any inconvience.

 

Warm UP

Foam Roll

Stretch

Wrist Circles
Arm Circles
Bow Bends
Side to Side Lunge
Spider Man Lunge
Lunge+Twist
Air Squat
Box Jump

Strength

3 Pos Bar Work

Power Clean 3×2@light weight

Work up to a Max Power Clean

Metcon

EMOM Until Failure-each round increase by two reps

2 Deadlifts 225/155
2 Wall Balls 20/14
4 Deadlifts 225/155
4 Wall Balls 20/14
6 Deadlifts 225/155
6 Wall Balls 20/14
8 Deadlifts 225/155
8 Wall Balls 20/14

Continue to increse by two reps until you cannot completely within 1 min cap

Thursday, August 9th, 2018

 

Warm UP

Foam Roll

Stretch

:10 Lying Ham Stretch(Each) 3RNDS
:10 Lying Quad Stretch(Each)
:10 Piriformis Stretch On Box(each)
:10 Rig Chest Stretch

Ladder Drills 10-20mins

One Foot Each drill down and Back
Two Feet
One Foot Side to Side
Two Feet Side to Side
Hops
Side to Side Hops
Two Up One Back Hop
Right Side Lateral
Left Side Lateral

Strength

EMOM for 6min

Power SN+Ovh Sq-6×2@60-70%(med-mod)

Metcon

10 min EMOM :20 Full Effort/ :40 rest

Cal Row

2min rest

10 min EMOM :20 Full Effort/ :40 rest

Double Under

Score total number of reps

In larger classes half will start on rower other half on Double Under

Tuesday, August 7th, 2018

 

Warm UP

Foam Roll

Line Drills

Walking Knee to Chest Each drill down and Back
Lunge+Twist
Backwards RDL+Kick
Walking Hip Rotation
Lateral Lunge
Backwards Skip
Inchworms
Powerskip
Straight Leg Skip

Strength

Neg Pull UP-5 6rnds
DB Curl+Press-5each

Metcon
For Time

1600m Run
25 Burpee Box Jumps
1600m Run

Monday, August 6th, 2018

 

Warm UP

Stretch

Quad Stretch
Ham Stretch
Iron Cross
Scorpion

Plate Step Circuit

One Foot emom for 5 min :30 on :30 rest- Two rounds for 10min total
Two Feet
Side Step
Hop
Side Hop

Strength
Emom For 10min
Pause@abv knee Pwr CL+Push Press-6×2@60%

Metcon

21/15/9

Front Squat 135/95
C2B Pull UP

Saturday, August 4th, 2018

 

A) Warm Up

Coaches Choice

B) WOD

In teams of 4, complete 4 rounds “relay style”

10 DB Power Snatches (alternating arms each rep) 50/35
20 Box Jumps 24/20
30 Abmat Situps
40 Double Unders

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.