Thursday 15 March 2018

Schedule today:

no 0515, 1030-1300 open, 1730

Warmup

High knees

Butt kickers

Shuffles

Cross run

Burpee sprints

Bear crawl

Ivar plate drag under feet

10 jumping jacks

10 slap jacks

10 high jumps

10 DUs

WOD

Buy-in

100 walking lunges

4 RFT

400m run

15 S2OH

Cash-out

100 DU

Wednesday 14 March 2018

Schedule today:
0515, 1030-1300 open, 1730

Warmup
400m run
Arm/leg swings
Couch stretch
Samson/spiderman stretch
5 pullups

Strength
7x10 front squat @ 50%1RM tempo 3/1/x/0

and

30 HSPU
Scale: 10-15 wall walks

Tuesday 13 March 2018

Schedule reminder for today:
0515, 1000-1300 open, 1730

Warmup
10 burpees
10 situps
10 broad jumps
10 kip swings
samson/spiderman stretches

Skill work
Do 20 bar muscle ups
or
20 ring row
20 C2B or pull ups
20 ring dips

WOD
10-20-30
Box jumps 24/20"
Hang power cleans 135/95#
GHD situps

Monday 12 March 2018

Spring break week looks like:

0515 will be Mon/Tue/Wed

Open Gym will be from 1000 until 1300 M-F

1730 M-F

Keep your eyes open for any changes in schedule if they occur.

Warmup

200m jog

PVC PT/ATW/GM

PVC Burgener warmup

Strength

5x3 clean & jerk

WOD

Runs for time of:

200m

400m

800m

400m

200m

rest 2 minutes between each run

Monday, 5 March 2018

Strength:
5x5 deadlifts @ 80% 1RM

WOD:
5 RFT
20 thrusters (65/45)
40 double unders

Satuday 03 Mar 2018 Foundations and the Open

Tomorrow is our monthly foundations course.  As usual this will start at 0830.  Afterwards we will head to the Applied Fitness center to perform 18.2. The second workout of this years open.   

18.2

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 50/35 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not

18.2A

1RM max Squat clean

18.2 Scaled

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 35/20 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not

Friday 02 Mar 2018

WARM UP

Hungry hippos 5 min

Coaches choice

FUNnel


3 rounds for time of: 10 GHD Hip Extensions 10 Pull-ups 10 Bench Press, 135/95 lbs Sled Push, 45/0 lbs, 40 ft Run, 200 m

This is a teams workout. The class will break into two teams. The athletes will funnel through the exercises in a relay. The first athlete must finish the exercise before the next athlete can start.