PSA-Woodland

For the rest of June we are going to be adjusting the Woodland schedule. 

9 am will move to 7 am.

As that gym continues to grow, we want to continue to accommodate the needs of the gym. This is one step in making that happen. Please text me or let me know on messenger if you have feedback.

Coach Ben

530.908.7678

6.11.18

warm up: 4 rounds

1 mile bike

400 m run

mobilize

A. 120 pull-ups*

7 kipping hspu every break

B. 1 1/4 squats

5×10(all 5 sets should be at the same weight)

C. Class

Monday June 11, 2018

A new week and the weather is starting to stay consistently hotter. Get in early if you are heat sensitive and drink plenty of water.

Skill/Strength:

10 Min EMOM:

Run/Sprint 50 Yards

Workout: Interval AMRAP*

2 min on/2 min off, 4 min on/4 min off, 6 min on

20 Handstand Push Ups

20 Power Cleans 135/95

20 Bar Facing Burpees

20 Cal Row

*Always pick up where you left off.

6.8.18

6

Warm up/A: 4 rounds

(breathe in through nose/out through mouth)

4 min row

4 min ski

800 m run

Mobilize

A. Sumo Deadlift

3 x 3

B. GHR

4 x 6 (control tempo to make this rep scheme challenging)

C. Pendlay Rows 

3×10

D. Class

Friday June 8, 2018

Teams of 3

WORKOUT

30 minute clock

400 m run (or 500 m row)*

AMRAP**

10 ring dips

10 sumo Deadlift high pulls 115/75

*1 athlete runs

**2 athletes work together on the AMRAP.