8.17.16

images (2)

warm up

coach picks

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Skill

freestanding handstand holds

and

ring dips

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WOD

AMRAP in 10 mins…..

40 burpee box jumps 24/20

40 pull ups

20 burpee box jumps 24/20

20 C2B pull ups

10 burpee box jumps 24/20

10 Bar Muscle ups

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Cool down: 

200 m walk 

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Extra Credit: 

MOBILITY- Lacrosse ball on pecs

8.11.16

images (1)

Warm up:

coach picks

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Skill: pull ups

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WOD:

2 rounds for time:

800 m run 

60 air squats

30 pull ups

15 power snatch 155/105

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Cool down: 

200 m walk 

6.9.16

makes you stronger

Warm up

coach picks

_________________

Strength:

10 min EMOM

3 OHS squat 80% of 1 RM

immediately followed by 10 min EMOM of:

4 C2B or 2 bar muscle ups

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WOD:

3 R4T

25 KBS 53/35

20 ‘ handstand walk

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Cool down:

200 m walk

5.23.16 HELEN

let it grow

Warm up:

coach picks

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Mobility: roll out lats

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WOD:

“Helen”

3 rounds for time:

400 m run

21 KBS 53/35

12 pull ups

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Cool down: 

200 m walk 

5.9.16

fitness posts

Warm up:

coach picks

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Mobility: roll out lats

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WOD: (ran in 2 heats, partner helps change plates)

12 min to complete:

9 Box jump overs 24/20

6 pull ups

3 snatch (full) 95/65

9 Box jump overs 

6 pull ups

3 snatch 115/75

9 Box jump overs

6 pull ups

3 snatch 135/95

9 box jump overs

6 pull ups

3 snatch 155/105

9 box jump overs

6 pull ups

3 snatch 185/135

Then

Burpees remainder of time to accumulate points

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Cool down: 200 m walk 

3.28.16

early

Warm up:

coach picks

_______________________

Mobility:

roll out lats

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WOD:

15 min AMRAP

200 m run

ME pull ups

(fall off the bar and run)

score is max amount of pull ups OR DO 16.5

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Cool down:

200 m walk

3.22.16

minion

Warm up

coach picks

__________________

Skills:

thrusters

________________

____________________________

WOD:

For time:

20 pull ups

20 clean and jerks 125/85

20 t2b

20 power snatches 125/85

(12 min time cap)

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Cool down:

200 m walk 

3.10.16

goals

SATURDAYS CLASS STARTS AT 9AM

Warm up:

Coach picks

____________________

Strength:

Bench Press

65% x 5, 75% x 5, 85% x 5

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WOD:

3 rounds

Max reps push ups

Max reps pull ups

rest 3:00 between rounds

then

REST 5 min.

3 rounds

Max reps ring dips

Max reps ring rows

rest 3:00 between rounds

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Cool down:

200 M walk and roll out lats then lacrosse ball on shoulders

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Extra Credit: TONS OF MOBILITY TILL TIME TO GO

10.20.15 HELEN

kbhalloween

Warm up:

coaches choice

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Mobility:

sheer the lats

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                                                                                                                              Helen                                                                                                                           

3r4t

400 m run

21 KB swings 53/35

12 pull ups

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cool down:

200 m walk

10.02.15 FRAN

fran

Warm up:

2 rounds of:

200 m run

10 kb thrusters (2 KB’s)

20 pass throughs

9 jumping pull ups

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Mobility:

psoas and shoulders

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WOD:

(in 2 heats)

“Fran”

21-15-9

Thrusters 95/65

pull ups

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Cool down:

200 m run