Thursday September 21, 2017

WOD:

15 min AMRAP

3, 6, 9…(cont. +3)

Unbroken power Snatch 75/55

10 bar facing burpee

Accessory/Not For time

Accumulate(work back and forth until done)

-120 medball lunges

-60 strict ring rows

9.20.17

Preferred order.

Warm up:

5 min ski+5 min bike+5 min row+5 min run

Any order

Mobilize

A)

3×10 kb ovhd squat each arm

15 kb swings 70/53 after every working set of 10. Will end up doing 6×15

B)

100 chest to bar pull-ups*

*5 two-for-one wallballs 20/14 to 10′ EMOM until CTB are done.

C) class.

Accessory

3×20 single leg glute bridge

3×1 min side plank each side

Wednesday September 20, 2017

Lifting/Strength work

15 minutes

Power Snatch+OHS

Do not move feet between ps and ohs

WOD

27-21-15-9

Cal row

Box jump 24/20

Hspu

Easily make this a partner WOD if you would like. Just share the reps but you must hold a plank while other athlete is working.

9.19.17

Warm up:

15 burpees EMOM x 5 minutes

Nose breathing and mask or one nostril recovery

Mobilize 3-5 minutes

Repeat

A)

50 box jump overs 24/20

50 db deadlifts 50’s/35’s

40 box jump overs 24/20

40 db power cleans 50’s/35’s

30 box jump overs 24/20

30 db thrusters 50’s/35’s

B) class

Accessory:

Underhand barbell row

4×8 heavy+8 deadlifts with same bar

2 min Hip ext hold w 45/35 lb plate

Tuesday September 19, 2017

STRENGTH

Bench Press

4×10

After each of the 4 working sets do :30 of double bent over db row

15 min AMRAP

5, 10, 15, 20…

V-Up

Hollow rock

2 rope climb, 10 pull-ups, or 15 ring rows