Tuesday January 31 2017

-Warm Up-

10 shoulder openers

5 Kb high pulls (slow lower)

10 walkouts

5 supinated grip curl to press(barbell)

10 Lateral step ups

-Strength-

EMOTM 12

1 power clean + 1 push jerk

-WOD-

AmRaP 5- bar facing burpee bar hops

Rest 5

AmRaP 4 -doubles

Rest 4

AmRaP 3- Power cleans

Rest 3

AmRaP 2-Shoulder to OH

Rest 2

AmRaP 1-DB snatch 70/50 (alt hands)

Continue Reading Tuesday January 31 2017

Monday January 30

-Warm Up-

 

2 rounds

 

10 Shoulder openers

10 Kossack squat

:15-:30 bottom of (goblet squat)

:15 Single arm over head head

10 Cals(row)

 

-Strength-

 

Back Squat

 

3-3-3-3-3-3-3-3

 

-WoD- 2 heats

 

 

 

Open WoD 15.5

 

27-21-15-9

 

Row for Cals

Thrusters

Continue Reading Monday January 30

Sunday January 29 2017

  -Warm Up-

3 rounds

12 walking lunges

6 pause goblet squats

12 shoulder taps

6 KB press

40 doubles or 1 minute practice or 1 min practice triple unders

-Strength-

Incline bench press

10-8-6-4-4

Banded flies

4 sets 8-12

-WoD-

10 minute cap

2 rounds for time

25 burpees

25 KBS

Continue Reading Sunday January 29 2017

Friday January 27 2017

-Warm Up-

10 boot straps

10 Lunge w/rotation

Walking hip flexor stretch

Duck Walk

Shuffle

10 Air Squats

Then for quality

3 rounds:

6 Weighted Kossacks

8 Lateral Box Step Ups each

3 Single arm KB clean and jerk

-Strength-

2 power cleans + 1 Jerk

1-1-1-1-1

Clean Pull

3-3-3-3

-WOD-

AmRaP 9

3 bent over rows

6 pistols

9 abmat sit-ups

Continue Reading Friday January 27 2017

Thursday January 26 2017

  -Warm Up-

10 shoulder openers

5 canoes ( each side )

2 dip drive

2 dip drive high pull

2 tall snatches

1 -3 position snatch (high/low hang,mid shin)

-Strength-

Power snatch @ 60-70%

3-3-3-3-3-3

-WOD-

AmRaP 6

50 doubles

10 HSPU

Continue Reading Thursday January 26 2017

Wednesday January 25 2017

-Warm Up-

2 rounds

5 Strict HSPU

10 banded good mornings

5 strict pull-ups

10 hollow rocks

30 doubles or 1 min practice

-Strength-

Deadlift

3-3-3-3-3-3-3-3

-WOD-

AmRaP 25

Partner WOD- alt rounds

250m row

8 deadlifts

6 burpee bar hops

Continue Reading Wednesday January 25 2017

Tuesday January 24 2017

  -Warm Up-

AmRaP 10 for quality

5 Kb presses + 20m Over Head Walk

•perform all 5 presses and the walk on 1 arm and then switch

•Go as heavy as you can safely

10 ring rows (false grip)

5 walkout to inchworm

10 jumping air squats

-Strength-

Push Press

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

-WOD-

AmRaP 12

7 T2B

9 Hang Power Clean

12 box jump overs

Continue Reading Tuesday January 24 2017

Monday January 23 2017

-Warm Up-

X3

8 elbow to instep with rotation (walking)

6 lateral step ups (each leg)

8 reverse lunge Samson stretch

6 Wall balls

40 doubles or 1 minute practice

-Strength-

Establish 10 rep back squat il

-WOD-

AmRaP 8

Wall balls

Snatches

3 snatches

3 wall balls

3 snatches

6 wall balls

3 snatches

9 wall balls

6 snatches

12 wall balls

6 snatches

15 wall balls

6 snatches

18 wall balls

Etc..

Continue Reading Monday January 23 2017
Sunday January 22 2017
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Sunday January 22 2017

  -Warm Up-

3 rounds

10 shoulder openers

:15 second Oh hold

10 banded good mornings

5 wall balls

-Strength-

Overhead Squat

-8-6-4-2-2

-WoD-

9-15-21

Pull-ups

OHS

Continue Reading Sunday January 22 2017