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Monday Warm Up: 3 Rounds: 100m Run 8 Hang Cleans 6 Push Press 4 Broad Jumps Strngth/Skill: 5 Sets (building): 2 Hang Power Clean + 1 S2OH WOD: 15 min: 200m Run 12 HPC (155/105) 6 Shoulder to Overhead  Saturday Warm Up: Coach's Choice Partner WOD: 20 min AMRAP: 100 cal Row, switch every 25 cal 80 Double DB Push Press (50/35), switch every 20 reps 60 DB Box Step Overs, switch however  Friday Warm Up: 4 Rounds: 100m Run 10 Leg Swings per leg 10 PVC Pass 10 PVC OHS 10 Scorpions Strength/Skill: 4 Sets: :30 Hollow Body Rock 6 Tempo OHS (5 sec down) WOD: 5 Rounds: 10 Overhead Squats (95/65) 10 Toe to Bar 100m Run  Thursday Warm Up: 6 min: :30 DU 10 Jumping Lunges 10 Kip Swings 5 Sit-ups Strength/Skill: 10 min: Squat From Knees All Variations WOD: 15 min AMRAP: 15 Pull Ups 30 Sit-ups 60 Double Unders  Wednesday Warm Up: 4 Rounds: 100m Run 8 Hang Cleans 8 Push Press 8 Jump Squats Strength/Skill: 12 min to build to heavy Squat Clean and Jerk Clusters (Sq Clean + Sq Clean + Jerk) WOD: "Allison" 30 Squat Clean Jerks (155/105) *100 DU Buy-in and Cash-out  Hey Guys!!
We are moving out of the annex! For Tuesday evenings class warm ups , we may need some help moving the equipment out of the annex and across the street to Burthe St. I don't think it will be many trips at all, so if you are able to help it would be sooooo appreciated!! Thank you!! Monday Warm Up: 7 min: 10 cal Row 7 Barbell GM 5 Low Jumps 25 ft Bear Crawl Strength/Skill: 12 min EMOM: 1) 4 Deadlifts (start light and build to at or above working weight) 2): 50 Ft Handstand Walk/20 Shoulder Taps 3) 5 Tall Jumps (building in height) WOD: 8 min AMRAP: 4 Deadlifts (275/185) 6 Box Jumps (30/24) Immiediatly into 3 min cal Row *11 min total, score is total reps  Saturday Warm Up: Coach's Choice WOD: Team of 2 (partners work at same time) 7 min AMRAP: Partner 1: 25/20 cal Row Partner 2: Max Kettle Bell Swings Switch every 25/20 cals, score is max KB Swing 3 min Rest 7 min AMRAP: Partner 1: 200m Run Partner 2: Max Burpees Switch every 200m, score is total Burpees 3 min Rest 7 min AMRAP: Max Wall Balls 1 Partner works while other partner rests, score is total Wall Balls  Friday Warm Up: 6 min: 100m Run 10 Sit-ups 5 Box Jumps 10 PVC OHS Strength/Skill: 5 Sets: 15-20 Medball Sit-ups 6 Tempo Front Squats WOD: 11 min AMRAP: 3-6-9 Overhead Squats (135/95) Burpee Box Overs *After round of 9, go back to 3 (1 round is 36 reps)  |
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