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Monthly Archives: June 2017

Friday 6.16.17

WARM UP

jog 200 then row 500 at 2drag - 3 rds 5 air squat, 5 squat jump, 5 inch worm push up - alt front lunge to rig, hanging scap hold 10sec -pvc mobility

PREP WORK

barbell -3 hang clean 3 front squat, 3 strict press, 3 back squat, 3 oh squat - 3 box step ups - repeat with heavier weight and jump box

LURONG CHALLANGE

week 5 Lurong Challenge - level 1,2,3 - open, masters, masters+

Thursday 6.15.17

WARM UP

bike 10 cal - jog 200m -then alt front lunge twists to rig - hanging hollow 10sec 5 air squats 5 squat jumps, 5 inch worm push up - REPEAT

STRENGTH / SKILL

A; Romanian squat - 3x10 ea leg B: 3x10 hanging level swings

METCON

annie + 50,40,30,20,10 -
DUs,
sit-ups -
weighted tricep BTH extensions

FINISHER

remainder of time to stretch/mobility/ practice 1 goal

Wednesday 6.14.17

WARM UP

jog 400m - front lunge down 5 front lever swings side lunge back - 5 sumo air squats and 5 squat jumps - high kicks down to rig - 5 front lever swings - pvc mobility

STRENGTH / SKILL

Junkyard dog -pick your partner...!!

PARTNER WOD

Dirty Thirty...2 Partner Wod -each - 30cal Bike or Row, 2 rope climbs, 30 wall balls, 4 wall walks, 30 kb swings 2 rope climbs, 30 box jumps 4 wall walks 30 bike or row

CASH OUT

coaches choice

Tuesday 6.13.17

WARM UP

jog 200 - row 400/200 - 3rds air squats (sumo, mid, narrow), 5 inch worm to plank pushups - pvc mobility

STRENGTH / SKILL

8 min emom: ROW - drag 5/3 every min adjust SM from 16,20,24,26,28,30,32,34 - alt 1-3 Deadlift every min add weight

METCON

200 run, 21-15-9 sdhp / hspu - 100/200 DU/Singles

FINISHER

3rds 8 3count UP leg raises, 8 3 count DOWN leg raises -