11.10.16 ELIZABETH

quest bar

Warm up

coach picks

______________

Mobility:

psoas

___________________

WOD

ELIZABETH

21-15-9

Squat clean 135/95

ring dips

__________________________

Cool down: 200 m walk 

8.22.16

er

Warm up

coach picks

__________________________

Strength/skill

6 sets

1 power clean

1 touch and go squat clean

1 split jerk

_______________________________

WOD

3 rounds

20 C2B pull ups

20 ring dips

rest 90 secs

_________________________________

Cool down: 200 m walk

__________________________________

Extra Credit: Front squat

3-3-3-3-3

8.17.16

images (2)

warm up

coach picks

_______________________

Skill

freestanding handstand holds

and

ring dips

________________________________

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

______________________________

Cool down: 

200 m walk 

_________________________

Extra Credit: 

MOBILITY- Lacrosse ball on pecs

6.29.16

Warm up:

coach picks

_________________

WOD:

21-15-9

C2B

HSPU

Ring dips

floor press 135/95

______________________

Cool down:

200 m walk

6.15.16

images

Warm up:

coach picks

_____________________

Mobility: shoulders

____________________

WOD:

Gymnasty Chipper

50 AMSU

40 air squats

30 box jumps 24/20

20 HSPU

15 ring dips

10 Bar Muscle Ups

__________________________________

Cool down: 200 m walk

_____________

Extra Credit: 20 foot handstand walk

5.20.16

gainz be gone

Warm up

coach picks

___________________

Strength; power jerk

40% 5, 50% 5, 60% 5

_____________________

WOD: 

15-9-6-3

deficit HSPU 45/35

Front Squats 165/115

ring dips

_____________________________

Cool down: 200 m walk 

 

3.31.16 The Ensign- CF Football WOD

train like a princess

Warm up:

coach picks

_____________________

Strength:

Bench Press

40% 5, 50% x 5, 60% x 5

______________________

WOD:

From- Football WODs “The Ensign”

6 rounds for time:

3 min AMRAP

3 cleans (full) 155/110

6 push ups

9 air squats/dips

(do air squats on odd #’s and ring dips on even # rounds)

Rest one minute between your rounds.

_______________________________________

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

___________________________

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

______________________________________

Cool down:

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

___________________________

Extra Credit: TONS OF MOBILITY TILL TIME TO GO

2.9.16

images0TIJAQJZ

Warm up

coach picks

____________________

Strength

1 RM Back Squat

___________________________

WOD:

For time:

800 m run 

25 ring dips

50 DU

600 m run

25 HSPU

75 DU

400 m run

25 burpees

100 DU  

30 min time cap.

____________________________________

 Cool down:

200 m walk  and roll out lats

1.15.16

amrap

Warm up:

coach picks

____________________

Strength:

Back Squat

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

_______________________________

WOD:

14 min AMRAP

10 Back Squat 155/105 (bar must come from ground)

10 ring dips

200 m run

________________________________

Cool down:

200 m walk