Monday September 11, 2017

Today is 9/11. In honor of our fallen countrymen we will workout a little harder, complain a little less, and show an abundance of love to those around us.

Skill:

Double KB Front squat w/3-4 second eccentric(lower)

4 sets of 6-8 reps

WOD

“Fran54”

21-18-15

Thrusters 95/65

Pull-ups

10 min cap.

Scale to a load that allows you to finish thrusters in two sets on the 21 round. For the pull-ups the band is a good modifier and will help you get through. In the middle round of 18 stay focused because this is where you will lose time. When we lose time often times we lose intensity. It’s okay not to attack this like a competitor if your not a competitor. But don’t attack it with out any sense of urgency because if you want the results you got

9.11.17

In order of importance

Warm up:

10 rounds

Row 250 + 10 box jumps w/ soft landing and landing tall on the box

Mobilize

A)

0:00-10:00

36/24 strict mu x 3/2

Or 72/48 strict pull-ups x 3/2

10-20:00

15/10 pegboards

Or 200′ seated hand over hand sled pull heavy

20-30:00

80/60 strict hspu

30-40:00

150 ghd sit-ups

40:00-50:00

500 double unders

B) class skill

Accessory

4×20 single leg bridge up back on bench

4×6-10 ghr

4×10-15 Russian box dips

4×7-7-7 front raise, lateral raise, rear dumbbell fly

C) class metcon

9.9.17

Warm up

8 min run

Mobilize

A) 4 RoundsĀ 

25 Push Press 95/65#

50 Calorie Row

100 Double Unders

B) Alternating Minutes x 30 minutes

20 GHD Sit Ups

15 Ring Dips

10 Hang Snatch 115/75

9.8.17

Warm up

8 min Assault chill pace+8x:20/40

Mobilize

A) 30 min EMOM

EVEN: 1 Front Squat + 1 jerk*

ODD: 10 burpees to a target 6″ above reach

(Should be no more than :30)

*Start at 225/155 and move up or down as needed.

B) 21-15-9

Man makers 50’s or 45’s/35’s or 30’s

Run 400 m

C) class workout

D) NFT

4x

50 yards Yoke carry

50 yard yoke push

Man makers

Friday September 8, 2017

Skill

10 min EMOM

Pick one:

-:30 dubs

-:30 of dub practice

-:30 of no push up no jump burpees

Partner WOD*:

5 min AMRAP cal row

5 min AMRAP deadlifts 225/155

5 min AMRAP box jumps 24/20

5 min AMRAP Ovhd squats 135/95

*One athlete working at a time.