Thursday, 17 May 2018

Warm up
foam rolling
child's pose
cow/cat
one-legged pigeon pose
single leg over
PVC pass thru
PVC ATW
kipping swings

Skill
5:00 working on double unders

WOD
3 rounds
400m run
1/2 lap of bear crawl
10 air squats
10 abmat sit ups
10 walking lunges
10 push ups

Wednesday, 16 May 2018

Warm up
BB only
5 back squats
5 strict presses
5 elbow rotations
5 front squats
5 stiff legged deadlift

Strength
Back squat
Set of 10 at 55%
Set of 7 at 65%
2 sets of 5 at 75%

5:00 EMOM
3 deadlift (245/175)

WOD
12:00 AMRAP
200m sled push (25 plate/just the sled) done with a partner or 100m tire flip with a partner
10 push presses (115/75)
10 GHD sit ups
10 power cleans (115/75)

Tuesday, 15 May 2018

Warm up
:20 child's pose
:20 Samson stretch (ea side)
10 cow/cat
10 PVC Pass thru
10 PVC ATW
shoulder prep

Strength
5:00 EMOM
3 Pausing hang power snatch (:02 at the knees) (75/45)
5:00 EMOM
4 muscle snatch (75/45)
5:00 EMOM
5 power snatches (95/55)

WOD
24-21-15-9-3
KBS (53/35)
box jump over (24/20)
TTB

Monday, 14 May 2018

Warm up
10 PVC pass thru
10 PVC ATW
10 GHD sit ups

With barbell only
5 snatch grip high pull
5 behind the neck push press
5 snatch balance
5 muscle snatch

Strength
10:00 alternating EMOM
4 snatches (95/75)
8 box jumps (24/20)

WOD
100 double unders
20 front squats (115/80)
200m run
20 snatch grip deadlift (115/80)
100 double unders

Saturday 12 May 18

Warm Up

Coaches choice

METCON



The Foundations of Hell

Fight Gone Bad style

2 rounds, 1 min per station, of: Back Squat, 95/65 lbs Front Squat, 95/65 lbs Overhead Squat, 95/65 lbs Strict Press, 95/65 lbs Push Press, 95/65 lbs Push Jerk, 95/65 lbs Deadlift, 95/65 lbs Sumo Deadlift High-pull, 95/65 lbs Squat Clean, 95/65 lbs Rest 1 min

Friday 11 May 18

Warm Up

Coaches Choice

“Fun” Friday

25 min AMRAP

2 Wall walks
4 Box jumps
6 Push ups
8 Abmat Sit ups
10 Burpees

Thursday 10 May 2018

Warm Up

Roxanne

Shoulder prep

Strength

10 min EMOM

Misfit clean complex.
Power clean and push jerk
Front squat
Hang squat clean and split jerk

Go as heavy as possible and maintain good form.

METCON

Helen

3 rounds

400m run
21 KBS 53/35 lbs
12 pull ups

https://youtu.be/6D0axQ9xlO8