Wednesday November 1, 2017

Core work:

3 rounds

25 abmat sit-ups

20 grass hoppers

15 hanging knee raise

10 v-ups

5 dragon flags

Workout of the Day:

8 min AMRAP

8 deadlifts 165/115

8 Hang Power clean 165/115

8 lateral burpees

Tuesday October 31, 2017

Strength work: 2 Front Squats w/

3 second eccentric x 1 sec concentric

Workout of the Day(Partner)

10 rounds(5 each)

15 wallballs 20/14

15 power snatch 95/65

Monday October 30, 2017

Strength work:

3 push press+1 split jerk

Every 2 minutes for 16 minutes

Workout of the Day:

Run 400 m

60-40-20*

KB swing 70/53

*Every break in the swing do 15 burpees.

Friday October 27, 2017

Skill:

3×20 front rack step back lunge

Team WOD

:30 on/:30 off x 18 min

-Squat snatch 135/95

-bench press 135/95

-row for calories

Thursday October 26, 2017

Team WOD: 3 people

Waterfall entry/follow the leader style. The goal is to get everyone through as fast as possible.

600m row

30 thrusters 45/35

30 sdhp 53/35

30 plate ground to ovhd 45/35

30 wall balls 20/14

30 burpee tuck jumps*

*athletes may begin working as soon as they arrive at this station; no need to wait for previous athlete to finish.

Accessory

3x

Weighted Hip ext hold

(10-30 seconds/whatever is challenging but not to crazy)

3×5 pause Barbell rows+10 Barbell rows