Thursday, June 20th, 2019

0:00-5:00

With Mini band

10 ea glute kick backs

10 ea lateral kicks

20 banded march

50ft banded inch worm



Coach led warm up

Banded floor stretches



WOD

3 rounds for time of:

21 Push press (115/80)

3 Legless rope climbs (mod: regular, 2x floor)

27 Front rack lunges (115/80)

Post time to comments.



Cool down

3 rounds NFT

10 Ghd banded hypers

Ski 300 slow

20 single leg glute hip drive (10ea)

Wednesday, June 19th, 2019

0:00-5:00

3 rounds

Zig zag rig

1:00 battle rope

Toe hops 50ft



Coach led warm up

Box stretches



WOD

Set rower for 4 intervals of 2 minutes of rowing and 2 minutes of "rest." During the rest periods perform,

First: Max d-ball bear hug squats (50/30)

Second: Max burpees

Third: Max d-ball Russian twists (50/30)

Fourth: Max box jump overs (24/20)

Add all reps to calories for each row and post sum to comments.

 

 

Post wod recovery

400m jog

10 min of barbell roll out mobility

Tuesday, June 18th, 2019

0:00-5:00

For 5 mins complete with PVC

10 pass throughs

5 overhead squats

10 around the worlds

50ft Samson stretch (w/pvc)



Coach led warm up

Crossover symmetry - Iron scap




WOD

3 rounds for time of:

21 power Snatches (115/75)

27 L Pull-ups (mod: strict,banded strict, barbell row)

27 weighted sit-ups (50/30)

Post time to comments

Friday, June 14th, 2019

DON’T FORGET THE WEEKEND SCHEDULE CHANGE THIS WEEK

Saturday: open gym at 11:00-12:30

Sunday: class at 10:00am


 

0:00-5:00

3 steady rounds

10 Russian twist (w/slam ball)

10 Hollow to Superman

10 Jump squats



Coach led warm up

Lacrosse ball mobility



WOD

30-25-20-15-10 reps for time of:

Toes to bar (mod: knees to chest or floor)

25ft handstand walk ( mod: 15 sh. Touch, 3x box 360s, bear crawl)

Slam ball (30/20)

Post time to comments

Tuesday, June 11th, 2019

Coach led warm up

Mini band warm up



Strength

15 min to find:

1 rep max Front squat


1min rest then,


Conditioning

1000m row for time


1min rest then,


WOD

8 min amrap of:

10 ring pushups

20 Double unders (mod: singles)

* add 2 reps to pushups and 10 reps to double unders ea. round

Monday, June 10th, 2019

0:00-5:00

2 steady rounds

10 scap pulls

50ft Samson

50ft jumping jack

10 hanging knee raise



Coach led warm up

Crossover symmetry - plyo


 

WOD

For time:

50 L-Pull-ups (mod: strict, banded, ring row, or jumping)

50 Power cleans (135/95)

50 L-Pull-ups

Post time to comments.



Extra credit

Alt Emom for 10 min of:

3 ea arm bottoms up KB press

Run100m + 40 mountain climbers

Saturday, June 8th, 2019

Coach led warm up

Foam roll



Game of the day

“Medball Tic tac toe”



Strength day

Find 1 RM Deadlift

Then,

Work up to heavy as possible in 5 sets 100 ft sled pull

Then,

8 min amrap of:

4 stone to shoulders (hap)

100ft farmers carry (hap)

Post 1RM, sled weight, and rounds to comments

Friday, June 7th, 2019

Coach led warm up

Running stretches and warm up



WOD

" MILE HIGH MURPH"

For time:

1 mile Run

25 Bar muscle ups ( mod: banded, jumping, c2b or strict pull-ups )

50 Handstand push ups (mod: abmat, box, or hrpu to wallwalk)

100 Wallball shots (20/14)(10/9)

1 mile Run

(Challenge: 20/15 vest)

Post time to comments

Thursday, June 6th, 2019

0:00-5:00

Lacrosse ball (shoulders, elbows, forearms, knees)



Coach led warm up

Banded floor mobility



WOD

For time:

50 Ring dips

50 Squat cleans (115/80)

50 Ring dips

Post time to comments



Post wod recovery

Bike 2k (slow)

5 min on barbell rollout mobility

Wednesday, June 5th, 2019

0:00-5:00

Jog 400m

50ft lateral stretch

15 pike to cobra

50ft Spider-Man stretch

30 slow mtn climber



Coach led warm up

Banded mobility




Core

Alt tabata for 8 min of:

Alt. toe touches

Bird dog plank holds (switch arm/leg every round)




WOD

In front of a clock set for 15 minutes:

1 minute of  Dumbbell goblet squats (50/45)

2 minutes of Double-unders (mod: heavy singles)

3 minutes of Dumbbell Push press (50/35)

4 minutes of supine ring rows

5 minutes of Burpee box step ups (50/35)

Post number for each exercise and total reps for 15 minutes to comments

Tuesday, June 4th, 2019

Coach led warm up

Mini band warm up



WOD

For time:

Row 500 meters

50 Wallball sit ups (20/14)

Row 1,000 meters

30 Wallball sit ups

Row 2,000 meters

20 Wallball situps

Post time to comments.



Post wod strength/power

Alternating Emom for 8 min of:

3 front squats (75-80% of 1rm)

2 attempts at long jump

Post longest jump

Monday, June 3rd, 2019


Coach led warm up

Lacrosse ball mobility



WOD

"Cindy XXX"

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Post reps completed to comments



Post wod recovery

Bike 5k (easy pace)