8.24.16

new outfit

warm up

coach picks

_____________________

Skill/Gymnasty

3 rounds

10 strict t2b

15 ft. handstand walk

rest 1 min

______________________________

WOD

3 rounds for time

30 DU

21 wall balls 20/14

30 DU

15 box jumps

30 DU

9 KB snatch 70/53

____________________________

Cool down: 200 m walk

____________________________

Extra Credit: Shoulder MOBILITY

8.8.16

photo (2)

Warm up:

coach picks

________________

Strength:

6 sets

2 front squats

2 jerks

___________________

WOD:

Against a 5 min clock….

50 cal row

max wall balls 20/14

Rest 2 min

Against a 5 min clock….

50 wall balls 20/14

Max cal row

Score is combined reps and calories…

________________________

Cool down: 200 m walk and stretch out your psoas with a KB (don’t know how… ask)

1.25.16

tabata

Warm up:

coach picks

______________________

Strength:

Dead lift

75% x 5, 85% x 3, 95% x 1+

___________________________

WOD:

“Tabata”

8 rounds 20 secs on 10 secs off of each. Then move to the next movement. 

DU’s

Wall balls 20/14

AMSU

Push Ups (hand release)

__________________________________

Cool down:

200 m walk

____________________________________________

Extra Credit: 

3×8 Pistols

9.3.15

images (3)

Warm up:

coaches choice

_________________________

Mobility:

foam roll the lats

and lacrosse ball on scapula

_______________________

WOD:

25 burpees

25 power cleans 135/95

25 burpees

EMOM: 7 wall balls 20/14

On “go” start WOD with burpees, after 1 min. interrupt whatever you are doing to do your 7 wall balls.

After you drop the WB pick back up wherever you left off until the next minute.

WOD borrowed from the Box Magazines December 2014 issue.

___________________________________

Cool down: 200 m walk

8.26.15

legday

Warm up:

Coaches choice

____________________

Skill:

muscle up

________________________

WOD:

15 min AMRAP

5 box jump overs 24/20

10 burpees

20 wall balls 20/14

_______________________

Cool down:

200 m walk then roll out the glutes