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Monthly Archives: April 2018

Thursday 4.12.18

Warmup
 0-10
bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab a PVC and an empty bar and await instruction

Skill Work
9min emom
1 C&J (split)

Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form

WOD
5RFT
9 Bench Press 70% of 1rm
12 box jump 30/24, 24/20, 20/12

Wednesday 4.11.18

Warmup
3min bike or row

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

PARTNER WOD
 30 min amrap + max calories
3 person teams
a1 bike for total cal
a2 10 ball slam, 10 burpee box jump over, 10 kb swing, walking lunges
a3 row for total cal
keep switching

Tuesday 4.10.18

Warmup
 3 min bike or row

Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose

Skill Work
9 min emom
Deadlift
3 each min @ 75% 1rm
build to 75 % by set 4
* wait for coach empty bar warm up instruction
Metcon
14min AMRAP
5 Hang Snatch 135/95
10 T2B

Monday 4.9.18

Warmup
3 min on bike or row

then,
10 air squats +
alt lunges down jog back

10 air squats + side to side down jog back

10 air squats + duck walk down jog back

Skill Work
9 min emom
Back Squats
3 each min @ 75% 1rm
build to 75 % by set 45
WOD
4RFT
20 cal row
10 hspu
20 weighted sit ups