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Monthly Archives: August 2016

Friday 8.12.16

brandy and mike

WARMUP

run 400
dynamic stretch

SKILL WORK

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

1 Rd For Time
50 cal row
25 kb thruster R
25 kb thrusters L
50 ab mat sit uos
50 box jump 24/20
50 cal row

CASH OUT

8 rounds 4 min
40/20
dbl unders
planks

Thursday 8.11.16

billy and mike

HAPPY BIRTHDAY COACH MIKE

WARMUP

200m jog
dynamic stretch
GROUP Burpee Ladder 1-10

BIRTHDAY WOD

Birthday - Coach Mike 46
40 Double unders (80 Single)
6 Cleans 95/65, 85/55, 75/45, 65/35
40 Pull Ups
6 Front Squats 95/65, 85/55, 75/45, 65/35
40 Squat Jumps
6 Push Press 95/65, 85/55, 75/45, 65/35
40 Wall Balls 20/14, 14/10
6 Thrusters 95/65, 85/55, 75/45, 65/35
40 Walking Planks
6 Bear Complex 95/65, 85/55, 75/45, 65/35

CASH OUT

46 Birthday Burpees (Mike has to clap at the top of each burpee)
46 V-Situps
For Birthday Boy:
2 Rounds:
4-Rope Climbs
6-Hand-stand Push ups

Wednesday 8.10.16

sat 8.6.16

WARMUP

Get Loose

Partner Warm up:
3 rds each
12/10 cal ROW
10 KB 35/26
20 wall ball sit ups 14/10

CHIPPER

Partner Chipper
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Tuesday 8.9.16

Eileen

WARMUP

5 min on the clock
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

PREP WORK

Get comfortable with movements and weight and work up to WOD weight
PULL UPS:
3x5sec hang & hold
5x3 kipping work

OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2

METCON

10 Minute TRIPLET
15 Pull ups
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs

TRANSITION

5 Minute Transition / Set-up

METCON

5 Minute Couplet
25 Dbl Unders [50 singles] 15 Ball Slams 30/20, 20/10