August, 2016

THURSDAY, 9/1/2016

Mobility/Make-Up 10 Reachbacks Ea. Side  10 Supine Floor Slides  10 T Spine Rotation with Reach Ea. Side  Spiderman Lunge to Pigeon to Laying Quad Stretch 4min Ea. Leg   WOD 17min AMRAP 40 SlamBalls (20/15) 30 Snatches (45/35) 30 SlamBalls 30 Snatches (75/55) 20 SlamBalls 30 (95/65) 10 SlamBalls As many Snatches at 135/95

WEDNESDAY, 8/31/2016

STERNGTH Front squat 90% 4×1 Snatch High Pull 95% 4×3   WOD 2 rounds 20 Squats 10 Burpees Run 800m 20 Jump Squats 10 Burpees Run 800m 20 Jumping Lunges 10 Burpees    

TUESDAY, 8/30/2016

STRENGTH Clean & jerk 80% 4×2   WOD 30-20-10-5 reps Box jump (24/20) Pull-ups Overhead squats (75/55)

MONDAY, 8/29/2016

STRENGTH Back squat 90% 4×1 Push Jerk 80% 3×2   WOD 3 rounds Row 20 calories 8 Clean and Jerk (135/95) Run 200m with 2×10 DBs in hands 8 Deadlifts 

FRIDAY, 8/26/2016

STRENGTH Back squat 90% 4×2 Push press 85% 5 x 2   WOD 7 rounds 11 reps each Thruster (75/55) KB swings (24/16) SDLHP Burpees

THURSDAY, 8/25/2016

Mobility/Make-Up 3min Chest Opener w/slamballor roller 2min Ea. Side Roll Lat 10 Banded Pull Aparts x2 rest 60sec between 3min Forearm Freestyle Led by coach   WOD For Time 1k Row 2 Rounds of Cindy 750m Row 2 Rounds of Cindy 500m Row 2 Rounds of Cindy

WEDNESDAY, 8/24/2016

STRENGTH Front squat 85% 3×2 Snatch deadlift 110% 3×3   WOD 14min AMRAP Run 400m 15 T2B 15 Push Press (115/75)

TUESDAY, 8/23/2016

STRENGTH Clean & jerk 70% 5×2   WOD 5 rounds Bear crawl Turf (down and Back) 6 Deadlift (225/155) 10 Lateral burpees over bar

MONDAY, 8/22/2016

STRENGTH Muscle Snatch 40% 4×4 Snatch 75% 5×2   WOD 12min AMRAP 6 Squat clean (135/95) 12 Pull-ups 24 Double unders  

FRIDAY, 8/19/2016

STRENGTH Front squat 80% 5×3 Push press 80% 5 x 5   WOD 7 rounds 7 Power clean (115/85) 7 WallBalls (20/14) 7 KB swings (32/24)

Like social media? So do we! Connect with us here: