Friday, June 23, 2017

Saturday 6/24/17

TEAM WOD

 18 min AMRAP
400m Medball partner Run
22 DB Push Press
Waiters Walk 100m
22 Pull ups

Split reps however partners choose but both partners must do each movement. 

Thursday, June 22, 2017

Friday 6/23/17

Warm Up

Run 200m
 Jumping jacks
Lateral lunges
 Mountain climbers
Wall sit
 DB presses

Strength
E2MOM 
Deadlift 6x5 @ 70%

WOD
2 Rounds
12 single arm KB/DB Thrusters (each arm)
20 DU's
12 single arm KB/DB Snatch (each arm)
20 DU's
10 Ring Dips
20 DU's
10 push ups

Cash out
3 rounds 
10 weighted sit ups, 7 V-ups, 10 Russian Twists



Wednesday, June 21, 2017

Thursday 6/22/17

Warm Up
Bergener and skill transfer 
Shoulder rehab 
Run 200m
5 pull ups
Handstand hold

Skill
Handstand Push up (HSPU) and HSPU kip practice 

Strength
Snatch 1-1-1-1-1-1-1 (increasing weight) EMOMx7


Strength: Front Squat 5x5 @ 70% of 1RM



Tuesday, June 20, 2017

Wednesday 6/21/17

Warm Up
Game in honor of Coach Colleen's birthday

Strength
Push Press 
7x4 @ 65-70%

WOD
Chipper
80 Squats
70 Sit ups
60 Mountain climbers
50 Walking lunges
40 grasshoppers
30 Burpees
20 push ups
10 pull ups

Monday, June 19, 2017

Tuesday 6/20/17

Warm Up
3 rounds of "Cindy"

then hip opener

Strength
Back Squat
 Work up to 3 rep max
(20 mins)

WOD
8 min AMRAP
14 wallballs (20/14)
7 Russian KBS (80/55)

2 Bar MU's

Sunday, June 18, 2017

Monday 6/19/17

Warm Up
2 Rounds
10 Good mornings
5 KB push press (each side)
 10 Goblet squats
50 single jump rope

WOD
3 Rounds
5 Front Squats (165/105)
9 pull ups
5 Deadlifts
9 T2B
5 Push Jerks
9 push ups

(Must have same weight for all bar movements)

Skill
Tabata (40 sec on/20 off) 
Double unders 

Friday, June 16, 2017

Saturday 6/1717

TEAM WOD

 18 min AMRAP
20 DB Thrusters
20 Ring Rows/Pull ups
20 Box Jumps
20 Wallballs
100m Run - together

Split reps however partners choose but both partners must do each movement.