Monday, September 26, 2016



No 9am class on the following dates:
Wed 9/28, Thurs 9/29, Fri 9/30
Wed 10/5, Thurs 10/6, Fri 10/7

Strength
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%


EMOM 12 min:
even: 1 snatch
odd: 3 clean and jerk

Use same weight for snatch and C&J, can increase weight for next set. These are squat snatches and squat cleans. Modify with the power version.

Sunday, September 25, 2016

Saturday, September 24, 2016


 
 
 
 
No 9am class on the following dates:
Wed 9/28, Thurs 9/29, Fri 9/30
Wed 10/5, Thurs 10/6, Fri 10/7

For time:
 
Buy In: 400m run together, then
21-15-9
PVC Thrusters
Burpees

Partner A completes 21 thrusters while Partner B holds a plank. Athletes must be 100ft apart (on opposite sides of the gym). Once Partner A completes 21 thrusters, sprint to tag Partner B and replace them in a plank. Partner B sprints to the other end of the gym to complete the 21 thrusters.

 

Friday, September 23, 2016



DT
Five rounds of:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105


Mob WOD/Core

Min 1: ring tuck hold (15-20 sec)
Min 2: Couch stretch R leg
Min 3: Couch stretch L leg
Min 4: ring tuck hold 15-20 sec

Thursday, September 22, 2016




12 min AMRAP
100m kb farmer carry (switch hands at 50m mark)
16 KBS 53/35
8 goblet squats 53/35
4 CTB pull ups
 
 
Tabata Bird Dog
 
Mob WOD
Pretzel stretch 1 min each side

Wednesday, September 21, 2016




 

 
Pull-ups (Strict): Max Reps


Every 5 minutes for 4 rounds:
400m sprint
10 burpees

Score=time for each round