Sunday, December 10, 2017

Monday 11 December 2017

0515 & 1130 classes. No 1730 class.

Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over

Strength:
Strict press
5 @ 70% 1 Rep training max (90% of 1RM)
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
800m run
50 alternating kettle bell clean and jerks 53/35
15 burpee pull-ups

Friday, December 8, 2017

Saturday, 9 December 2017

Warm up
5:00 jump rope warm up
1 lap walking lunges
3 wall walks
5 pull ups
10 kettlebell swings (53/35)

WOD
with partner
200 double unders
100 sntaches (however) (115/85)
200m run (each athlete, relay style) x 2
100 kettlebell swings (53/35)
30 handstand push up
50 pull ups
200m run athletes run together

1730 canceled Friday 08 Dec 17

Unfortunately, I have to cancel the evening classes today due to a family emergency.  Angela will cover the 1130. I apologize for the inconvenience.  We should be good for saturday.

Thursday, December 7, 2017

Friday, 8 December 2017

Warm up
10 kipping swings
10 air squats
10 PVC pass through
10 PVC ATW
10 PVC snatch balance
10 PVC BTN push press
10 GHD sit ups
200m jog

Strength
5 sets of 5 back squats (185/155)

WOD
20:00 AMRAP
5 pull ups
10 wall balls (20# to 10'/14# to 9')
15 power snatch (75/45)

Wednesday, December 6, 2017

Thursday, 7 December 2017

Warm up
5 hand release push ups
10 air squats
:30 alternating warrior squats
5 burpees
4 box step and step down
15 banded good mornings
20 abmat sit ups

Strength
Every :90 x 6
2 reps pausing power clean (pause at knee, mid thigh, and the catch)
50% / 55% / 60% / last 3 at 65% 1RM power snatch

WOD
4:00 AMRAP
400m run
21 power clean (135/95)
15 burpee box jump overs
rest 4:00
4:00 AMRAP
400m run
21 power clean (115/80)
15 burpee box jump overs
4:00 rest
4:00 AMRAP
21 power clean (95/65)
15 burpee box jump overs

Tuesday, December 5, 2017

Wednesday, 6 December 2017

Warm up
50 single unders
1 lap walking lunges
5 push ups
5 knees to elbow
BB only
5 good mornings
5 back squats
5 strict press
5 front squats
5 stiff-legged deadlift

Strength
5 sets of 5 snatch (135/95)

WOD
100 double under buy-in
5 rounds
15 box jumps (24/20")
15 Sumo deadlift high-pull (115/85)
15 burpees
15 toe to bar
100 double under cash-out

Monday, December 4, 2017

Tuesday, 5 December 2017

Warm up
Samson stretch (:20 each side)
Spiderman and reach (:20 each side)
10 PVC Pass through
10 scap retractions
10 air squats
10 kipping swings
3 wall walks

Strength
5 sets of 5 front squats (185/155)

WOD
10:00 EMOM
5 power cleans (155/110)
rest 2:00
10:00 EMOM
5 Deadlift (225/185)