Blog Archives

170701

6/30/2017

Saturday

Warm Up:
Coach's Choice

Partner WOD:
100 Hang Cleans (95/65)
100 Push Jerks
100 Front Squats

170630

6/29/2017

Friday

Watrm Up:
3 Rounds:
10 Ring Rows
10 Scap Push-ups
200m Run

Strength/Skill:
Strict Pull-up
2-3 x 5
Rest 2:00

WOD:
3 Rounds for Time:
400m Run
12 Push-up + Renegade Row (35/25)

Thursday

Warm Up:
5 Rounds:
1 length Marching Soldiers
1 length Walking Groiner
10 Pass Throughs,
10 Abmat Sit-ups

Strength/Skill:
Single Arm DB OH Walking Lunge
8-10 total steps/arm x 3
Rest 1:00 b/w arms

WOD:
21-15-9
OHS (135/95)
Toes to Bar

170628

6/27/2017

Wednesday

Warm Up:
10 min AMRAP:
10 Scap Pull-ups
10 Good Mornings
10 low Box Jumps
:20 Arch Body Hold
:20 Hollow Body Hold

Strength/Skill:
Deadlift
Build to a tough 5 in 15 minutes

WOD:
10 min AMRAP:
2 Rope Climbs
8 Deadlifts (275/185)
16 Box Jumps (24/20)

170627

6/26/2017

Tuesday

Warm Up:
3 Rounds:
:30 Double Under Practice
10 Burpees
200m Row

Strength/Skill:
10 min EMOM:
Strict HSPU
3-5 Reps

WOD:
20 min AMRAP:
50 Double Unders
25 cal Row
10 Burpees over Rower

170626

6/25/2017

Monday

Warm Up:
800m Run
Then 3 Rounds:
5 Goblet Squats
10 Hang Power Cleans
10 Kipping Swings

Strength/Skill:
Squat Clean Clusters
1.1.1 x 5
Rest :20/2:00

WOD:
100 Wallballs
50 Pull-ups
25 Power Cleans (135/95)