Friday, September 22, 2017

Saturday 23 Sep 2017

PARTNER WOD!


WARM UP

400m run
10 PVC OHS
10 kip swings
1lap inch worms
1lap burpee broadjump
10 pass/atw

METCON


Complete as many rounds as possible in 20 mins of: 7 Chest-to-bar Pull-ups 7 Burpees 7 Power Snatches, 95/65 lbs

Thursday, September 21, 2017

Friday 22 Aug 2017

WARM UP

3 rounds
100m Row
5 naked bar front squats
5 naked bar shoulder press
2 wall walks

10 pass/atw
1/2 lap handstand walk or 60 sec handstand hold

METCON

For time: Run, 400 m 21 Shoulder Press, 95/65lbs Run, 400 m 21 Push Press, 95/65lbs Run, 400 m 21 Push Jerks, 95/65lbs Run, 400 m

Wednesday, September 20, 2017

Thursday 21 Sep 2017

WARM UP

200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats

10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.

STRENGTH

Front Squat
3/2/1 reps
75/85/95% 1RM

METCON

30 Thrusters (135/95) for time.

Tuesday, September 19, 2017

Wednesday 20 Sep 2017

WARM UP

500m Row
10 squat jumps
10 lunges
10 kip swings
1 lap inch worm
1 lap burpee broad jump

SKILL

EMOM 10 min
Chest to Bar Pull Ups

If you don't have chest to bar pull ups, scale the exercise to your level and work on technique and reps.


METCON


25-20-15-10 reps, for time of:
Row (calories) Box Jump, 24/20 in

Monday, September 18, 2017

Tuesday 19 Sep 2017

WARM UP

400m Jog

3 Rounds

5 PVC OHS
5 Kip Swings
1 Wall Walk

10 Pass/ATW
10 Shoulder Sweeps

STRENGTH

Squat Clean

3/2/1 reps
75/85/95% 1RM

If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.

METCON

7 min AMRep

800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary

Sunday, September 17, 2017

Monday 18 Sep 2017

Warm Up

500m Row
10 PVC OHS
10 Handstand Trap Press
10 5lb plate shoulder flys
10 Kip Swings
10 shoulder Sweeps


METCON

Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To Elbows

Friday, September 15, 2017

Friday 15 Sep 2017

NOTE: There won't be a coach for 1130 today, however, rowers are available, so you can do the workout.  The 800m route is to the left to the sidewalk of 72nd take a left on the sidewalk down support, another left at the entrance at the end of the parking lot, and then a left up the access road to the start point.  Or you can just do 2 400m runs.  Sorry this got out so late.


Warm up x2
10 medicine ball cleans 20/14
10 Hollow Rocks
10 Air Squats

Recovery:
800m run
1000m row
800 run