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Monthly Archives: March 2017

Tuesday 3.7.17

WARM UP

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

SKILL WORK

CLEANS
15 Min Cleans work toward 1 rep max

METCON

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

FINISHER

spend remaining time stretching, foam roll, skills

Monday 3.6.17

WARM UP

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

SKILL WORK

DEADLIFT
Deadlift: 12 min of work toward a moderate 2reps

EMOM

EMOM 12 Min
Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

FINISHER

4 min tabata: 20/10 bidges / scissors

Friday 3.3.17

WARM UP

bike for 3 min - 3 rds: front lunges down, 5 k2e, run high knees back -

SKILL WORK

snatch work - hang pull/snatch - floor pull / floor snatch - work to 60-70%

METCON

750 row, burpee broad jumps, 9 DB thrusters - 500 row, burpee broad jumps, 15 DB thrusters - 250 row, burpee broad jumps 21 DB thrusters

Thursday 3.2.17

WARM UP

run 400 or row 600 or bike 4 min
bear crawl down and 10 sec hang on rig - high kicks back
front lunges down and 10 sec hang on rig - butt kisks

grab PVC pipes complete 20 windmills, 10 oh squat. 10s hollow hold 10s arch hold

SKILL WORK

front squat 5x5, back squat 5x4, OH squat 5x3

METCON

5 oh squat 95/65
10 pull up
15 push up
20 air squat

each round reduce 1 oh squat (5,4,3,2,1) and add 10lbs (95, 105, 115, 125, 135)

FINISHER

3 rds:
100 DUs