8.11.17

warm up 

coach picks

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Strength: Back Squat

2-2-2-2-2

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WOD

For Time:

100 wall balls 20/14

every 2 mins row 7 Burpees

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Cool down: 200 m walk

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Extra Credit: 100 AMSU

8.10.17

Warm up

400 m run 

10 push ups

10 air squats

25 pvc pass throughs

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Mobility:

ROMWOD

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WOD:

15 min AMRAP of:

1 pull up

2 push ups

3 air squat 

2 pull ups 

4 push ups

6 air squats

etc etc etc

rounds go up by two reps each time. As soon as you break hit a 400 m run!

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Cool down: 200 m walk 

8.9.17

Warm up

coach picks

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Strength: Front Squat

3-3-3

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WOD: 

For Time:

21 cal row

21 squat cleans 155/105

21 kipping HSPU

15 cal row

15 squat cleans 185/125

15 strict HSPU

9 cal row

9 squat cleans 205/135

9 deficit strict HSPU 6″/4″

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Cool down: 200 m walk 

8.8.17

Warm up

coach picks

*Mobility circle included*

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Strength: 

weighted pull ups

3-3-3-3-3 

Bench press

10-8-6-4-2

(one group does bench while the other does pull ups then switch)

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WOD:

EMOM for 14 mins

even: 10 alternating lunges 155/105

odd: 10 burpees

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Cool down: 200 m walk

8.3.17

Warm up

10 mins of movement 

#FREEPLAY 

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Mobility:

ROMWOD

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WOD:

80 AMSU

60 Air Squats

40 box jumps

20 alternating pistols

10 burpees

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Cool down: 200 m walk 

8.1.17

Warm up 

coach picks

_________________

Gymnastics: 

75 dips for time

scaled is tricep dips

Rx Plus is ring dips

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WOD

6 rounds 

400 m run 

25 burpees

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Cool down: 200 m walk 

7.31.17

Warm up

Coach picks

______________________

Strength:

Back Squat

1-1-1-1-1

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WOD

4 rounds 

21 cal row (AB for RX plus)

15 HSPU

9 OHS 185/125

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Cool down: 200 m walk 

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Extra Credit: 100 DU’s

7.28.17

Warm up

coach picks

_________________

Strength: Clean and Jerk

3-2-2-1-1-1-1

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WOD

27-21-15-9

strict press 95/65

t2b

(RX PLUS is STRICT T2B)

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Cool down: 200 m walk 

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Extra Credit: 100 AMSU

7.27.17

Warm up:

coach picks

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Mobility:

quad and calve smash with barbell and partner

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WOD: 

“Diane”

21-15-9

Deadlift 225/155

HSPU

(10 min cap/ran in two heats)

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Cool down: 200 m walk 

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Extra Credit: 30 pistols

7.26.17

Warm up

coach picks

_______________

Strength/Skill:

Hang Power Snatch 

5-5-5-5

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WOD: 30 min EMOM

odd: 15/10  cal AB

even: 15 burpees

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Cool down: 200 m walk 

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Extra Credit: Clean Pulls 

5×3 @ 20+ lbs