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.

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)

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

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

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)

Monday, 4 December 2017

Warm up
10 PVC pass through
5 pull ups
10 air squats
15 abmat sit ups
400m jog

Strength
5 sets of 5 strict press (115/85)

WOD
9-15-21-15-9
Thruster (95/75)
Burpee
Kettlebell swings (53/35)
 

Saturday 2 December 2017

0830 Foundations

1030 WOD

Warmup

Ladder drills:

Quick feet

Single leg hops

Lateral jumps in/out

Horizontal jumps (skip 2 spaces)

Pushup position shoulder tap through

Crab walk forward

Crab walk backward

Two vertical jumps in each space

Partner WOD

100 wall balls

200m run with wall ball (partners run together and trade weight as they decide)

100 kettle bell swings 53/35#

200m run with kettle bell 

100 plate G2OH 45/25#

200m run with plate

100 abmat sit ups

200m run with abmat