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October 29, 2018

Warm Up: 

AMRAP 5:

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups….Up

by (10) and (1) per round

MU Sub: 1 strict pull-up and 1 dip

Strenght: Back Squat 15 minutes to build to a heavy set of 12

Wod: 21-18-15-12-9:

Wallballs (9/6)

Pull-Ups

Calorie Row

1 mile run

October 26, 2018

October 25, 2018

Warm up:  

500 Meter Row

30" Plank:

30" Hollow Rock Hold

5 Strong Kips

5 Toes to Bar

5 Front Squats

5 Push Press

5 Thrusters

Strenght:

Thrusters ( 20 minutes)

 Minutes 1-2-3

3 Thrusters (60-70-75%)

Minute 4: Rest

Minute 5-6-7

2 Thrsuaters (75-80-85%)

Minute 8: Rest

Minutes 9-10-11

1 Thrusters (85-90-95%)

Minute 12: Rest

Then 8 Minutes to complete

3 Singles (90-95- RM)

Wod: AMRAP 12

:3 Thrusters (40 /30)3 Toes to Bar3 Calorie Row

6 Thrusters (40/30)6 Toes to Bar6 Calorie Row

9 Thrusters (40/30)9 Toes to Bar9 Calorie Row

….Continue to add (3) reps until finish

October 23, 2018

Warm up: 

30 m Spidermans

30 m Walking Lunges

15 m Inchworms

15 m Duck Walk:

PVC Shoulder Passes

10 OHS on wall (wall therapy)

Burgener Snatch Warm-up

Strenght:

3 set @ 3 Push Jerk +1 spilt Jerk new daily max

5 set x 1 Split Jerk @ 95% complex

15 minuti

Wod : 4 Round For Time

500 m Run

21 Hang Squat Snatch (40 -30 kg)

October 22, 2018

Warm Up:

 run 400 m

30 m  high knees

30 m toy soldiers

30 m  inchworms

40 " squat hold

Burgener Warm-up

Power Clean  5 reps max 

15 minutes (Build to a heavy set of 5)

Wod: AMRAP 8'

9 cal Row

9 Power Clean ( 50-30kg)

rest 3'

AMARAP 8'

9 Cal Row

7 Power Clean ( 60-40kg)

Rest.3'

AMRAP 8'

9 Cal Row

9 cal Row

5 Power Clean ( 70 -50 kg)

October 20, 2018

October 19, 2018

Warm Up: Dynamics & Mobility

Strenght: Front squat

3 rep @85% x 5 sets

Wod:

4 Round for time

10 burpees box jump over

15 hang Power Clean ( 40- 25 kg)

20 Wall Ball ( 9 -6 kg)

600 m Run

October 18, 2018

Warm Up: 5

00m row

5 bar-only squat cleans

30 m  inchworms

30 m Frankensteins

15 goblet squats 20/16

5 bar-only squat cleans

Strenght: Squat Clean

 Minutes 1-2-3

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15

1 Squat Clean (86-88-90%)

Wod: 

2k Row

150 Double Unders

10 Rounds of “Chest to Bar Cindy

”Cindy:5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

October 17, 2018

Warm up: 3 rounds, not for time

60 sec Row

15 air squats

10 Russian KB swings

Skill Work:

Ring Dip Practice 

3 x 15 sec: hold at top of dip, rest 15 between

3 x 15 sec: hold at bottom of dip, rest 15 between

3 x max reps: ring dips

Wod : 3 round for time (Helen) 

400m Run

21 Kettlebell Swings, 24 / 15

12 Pull-ups

October 13, 2018

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July 8, 2020

July 7, 2020