Call Us

Monthly Archives: February 2017

Thursday 2.9.17

WARM UP

Row or Bike for 4 min:
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up

STRENGTH / SKILL

Bench Press
10x50%
8x55%
6x60%
2x4x70%
3x2x80%

METCON

WcG Triplet 15-9-6
15-9-6
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)

FINISHER

3rds:
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15

Wednesday 2.8.17

 

WARMUP

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

STRENGTH / SKILL

3 rds: banded monster walks down to 5 strict pull ups,

PARTNER WOD

[WCG] Partner Wod: 6 rds 10 pull-up, 20 push-up, 30 air squat then 30 snatch, 40 box jump, 50 WB

FINISHER

.partner sit-ups - 100 wb partner sit-ups

Tuesday 2.7.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

Deadlifts
10 MINUTES on clock:
build to a moderate 2 rep

CROSSFIT OPEN

14.4
21-18-15-12-9-6-3 reps of:
Thrusters 95/65
barbell burpeees

FINISHER

2 rds: 10 push ups, 20 bridges, 30 k2e crunches

Monday 2.5.17

WARMUP

row or bike 4min - 3 x bear crawl down / high kick back then 3x 10 dbl arm windmills, 10 air squats

SKILL WORK

power clean - group review - 12 min of work to a moderate 2 rep weight

METCON

Bike, Sit-Up, DUs
[C]: 4 rounds: 1min bike, 30s rest, 1min situps, 30s rst, 1min DUs 30 rest

MOBILITY/STRETCH

core tabatas 20/10 - high plank extension (R+L=2), push ups, arch hold