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Monthly Archives: March 2018

Tuesday 3.13.18

Warmup
 0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work
Front Squat from rack
6 EMOM x4 front squat at 70% 1rm)
(not fast! controlled down and up)
Metcon
5min row for total meters
3 min transition
150 wall balls
at the top of every minute perform 1 squat clean(70% of 1rm)
PRACTICE
DUs4-6 rds 20/20

Monday 3.12.18

Warmup
0-3 warm up
bike or row
4-9 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
grab a PVC for pass thrus and moblity

Skill Work
6 min emom
btn sn grip
1 strict, 1 push, 1 jerk
[same weight ea rd however, add weight ea rd]
Metcon
10 RFT
1Snatch 70% of 1rm)
5 hspu strict (add mats if needed but strict no kip)
10 ball slam 40/30, 30/20, 20/10
[coach to review with the group to warm up with a bar only burgener, than practice a few strict pull ups adding mats if needed]
PRACTICE
DUs utilize extra time for work on DUs
20/20

Friday 3.9.18

Warmup
 0-3
bike or row

4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups

Skill Work
10-25
Muscle up progression (bar / rings)
Metcon
1000m row
Bear complex (7x)
(70% or 1rm clean)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Thursday 3.8.18

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
Skill
11-20
8 min emom
C&J
Warm up then start with 55-65% and keep increasing weight
WOD
25-55
For time:
1 round of:
30 hang power cleans
15 ring dips
3 rope climbs

Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs

Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb

115/75, 95/65, 85/55, 75/45, 65/35