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Monthly Archives: November 2016

Monday 11.7.16

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Warm up
run 400m
Coach led dynamic stretches on RED line
EMOM Odd & Even
10 MIN EMOM
ODD 1,3,5,7,9
10 burpee jumps
EVEN 2,4,6,8,10
KB swing 53/35, 44/26, 35/18
5 minute transition
EMOM Odd/Even 40/20
12 Minutes EMOM
.40 sec of work max reps
.20 sec of rest
ODD
1,3,5,7,9
S2OH 165/125, 145/105, 125/85..
EVEN
2,4,6,8,10
T2B or K2E with a kick
Turkey Challenge
day 7 of 25
100 sit ups - 25 v sit-ups, 25 slam ball situps 30/20/10, 25 flutter kicks, 25 k2e crunches
R+L=1

Saturday 11.5.16

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WARMUP

400m run
warm up with pvc
then 10 of.. air squats, jumping jacks, squat jumps

WARMUP

Saturday Partner WOD
200 jump rope
50 box jump
50 k2e
50 push ups
50 cal bike

200 jump rope
40 box jump
40 pull up
40 hrpu
40 cal row

200 jump rope
30 box jump
30 ctb or ring row
30 hspu
30 cal bike

200 jump rope
20 burpee box jump
20 t2b
20 wall walk
20 cal row

Friday 11.4.16

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WARMUP

row 200
run 200
10 airsquat
10 high kicks
10 squat jumps
5 inch inch worms

WARMUP

sally with plank / push ups

METCON

161104
Buy in: 1k row
3 rds:
30 slam ball sit-ups 30/20/10
20 slam balls
10 wb shots 20/14, 14/10, 10/8

Buy out 400m run

CHALLENGE

Turkey Challenge day 4 of 25
100 sit ups any style
125 hanging knee raisies

Thursday 11.3.16

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WARMUP

Bike 5 calorie
run 200
bike 10 calorie
run 200
group RED LINE

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

METCON

161103
9 min AMRAP
9 HSPU
9 front squat
9 box jump

CHALLENGE

Turkey Challenge
100 sit ups any style
50 v sit ups alternate