Thursday November 30 2017

  -Warm Up-

AmRaP 10 ( for quality )

10 Groiners

5 goblet squats

10 shoulder taps

5 KB press

40 singles

-Strength-

Push Jerk

3-3-3-3-3

-WOD-

AMRAP 9

35 doubles

7 shoulder to over head

Continue Reading Thursday November 30 2017

Tuesday November 28 2017

  -Warm Up-

Take shoes off - Foot Drills

Then

3 rounds

10 shoulder openers (pvc)

5 broad jumps

10 overhead squats

5 hang muscle snatches (barbell)

-Strength-

Hang power Snatch

2-2-2-2-2-2-2

-WOD-

For Time : 20 minute cap

800m run

40 Pull-ups

40 Hang Power Snatch 75/55

400 m run

20 pull-ups

20 hang power snatches 75/55

Continue Reading Tuesday November 28 2017

Monday November 27 2017

  -Warm Up-

3 rounds

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 groiners

:20 table top

-Strength-

Front Squat

3-3-3-3-3

-WOD-

3 RFT

25/20 cals assault bike

15 hspu

10 front squats

Continue Reading Monday November 27 2017

Sunday November 26 2017

-Warm Up-

3 rounds

6 Jump Squats

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

8 heavy Russian swings

-Strength-

4 sets

8 incline DB bench press

(bench with 3 plates )

Super set

12 supinated bent over rows with slow eccentric

-WOD-

10 min cap

For Time :

Shoulder to overhead

15-12-9-6-3

Back Squat

3-6-9-12-15

Continue Reading Sunday November 26 2017

Saturday November 25 2017

-Strength-

1 Squat Clean + 1 Hang Squat Clean + 1 Hang Squat Clean

*building

-WOD-

AmRaP 25

With a partner

1000m Row

90 doubles

80 v-ups

70 wall balls

60 box jumps

50 pull-ups

40 Burpee bar hops

30 power cleans 165/115

Continue Reading Saturday November 25 2017

Wednesday November 22 2017

  -Warm Up-

AmRaP 10

7 scare crows w/ 5# plates

5 inchworm w/ a push-up

7 eccentric ankle dorsiflexion

5 Jump Squats

-Strength-

Bench Press

5-5-3-3-1-1-1

-WOD-

Every 4 minutes for 4 rounds

20/15 cals rower

40 doubles / 40 singles

20 wall balls

Continue Reading Wednesday November 22 2017

Tuesday November 21 2017

-Warm Up-

Burgener Warm Up

-Strength-

Halting Snatch

3-3-3-3-3

Building last few sets ideally 75-85% of max

-WOD-

9 minute cap

20 burpees

15 snatches 75/55

15 burpees

15 snatches 135/95

10 burpees

15 snatches 165/110

5 burpees

Max snatches 205/145

Continue Reading Tuesday November 21 2017

Monday November 20 2017

 -Warm Up- 3 rounds  150m Row10 shoulder openers10 v-Ups 10 Over Head Squats:20 second hand stand hold  -Strength- Over Head Squat* with a 3 second pause in the bottom  1-1-1-1-1-1-1  -WOD-  AmRaP 10 7 single…

Continue Reading Monday November 20 2017

Saturday November 18 2017

-Warm Up-

A)

Foot drills

B)

Foam roll quads and adductors

C)

6 ankle dorsiflexion

4 Lateral step ups ( each side )

5 2 for 1 wall balls

-WOD-

Teams of 3

AmRaP 15

40 cals assault bike

40 Kettle Bell Swings

40 wall balls

Rest 3 minutes

In 8 minutes establish 1 RM clean

Continue Reading Saturday November 18 2017