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Monthly Archives: February 2017

Thursday 2.23.17

WARM UP

jog 400m or row for 3 min - themn - 10windmills, high kicks, fron lunge, side lunge broad jump, spider man - air squats

STRENGTH / SKILL

Bench Press
BENCH PRESS 3 warm ups sets of 10,8,6 adding weight then, 4 x 4 at moderate weight

METCON

EMOM 40/20 -12min hspu, - clean (185/135, 155/95, 135/75. 115/55 -T2B

COACHES CHOICE

Core Work - Coaches Choice

Wednesday 2.21.17

WARM UP

2 rds; jog 200m bike 10 cal - 3 rds 10 windmill, 10 air squat, 5 down dog push ups

PARTNER WOD

2 person partner chipper:
5RDS: - 30 wb, 30 box jumps 30 push ups (split evenly)
RUN 200m (run together)

3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)

1RD: 50 DL (split evenly)
RUN 500m (run together)

Tuesday 2.21.17

WARMUP

200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump

SKILL WORK

4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1

METCON

WcG 21-15-9
21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35

FINISHER

3 rds - 25 JUMPS (dbl or single) 15 seating bridges,

Monday 2/20/17

WARMUP

3 min bike or row - 5 PVC pass thrus /air squats to front lungs down, high kicks back, 5 PVC pass thrus/air squats to bear crawls down, high knees back, 5 PVC air squats to broad jumps

SKILL WORK

5 x 1 complex of 2 FSQ + 2 PRESS + BSQ

METCON

WcG - Bear Complex + Run
5 RFT:
200m run
5 bear complex 185/115, 155/95. 135//75, 115/55

FINISHER

3 rds: 25 DUs, 50 full sit-up