Monday 8/21/17

Warm up

10 jumping jacks
10 seal jacks
10 air squats
4 inchworms
10 sit ups
20 mountain climbers

Strength

EMOM x 16 min

min 1- 6 push ups

min 2- 200m row

min 3- 6 burpees

min 4- 200m row

WOD

10 min AMRAP

   5 DB thrusters (50/35)

  10 DB lunges

  15 shoot throughs

Saturday 8/19/17

TEAM WOD

With partner
400m medball carry
then 
20 rounds 
5 push ups
10 medball cleans
15 DUs/ 30 singles
200m medball carry

Friday 8/18/17

Warm up
Pizza Delivery

Strength

10 mins of Mobility

WOD

    50 air squats
 10 burpees
40 sit ups
  10 burpees
 30 lunges
  10 burpees
   20 pull ups
    10 burpees
         10m bear crawl (length of the rig)
  10 burpees
    20 pull ups
    10 burpees
  30 lunges
    10 burpees
   40 sit ups
     10 burpees
        50 air squats

Thursday 8/17/17

Warm up

300m run then 
2 rounds of 
20 sec handstand hold
 pendulum walk
 10 banded good mornings
 5 push ups
 arm circles, ankle rolls

Strength

Jerk from the rack 
1x5 @ 45%, 1x5 @ 50%, 
1x5 @ 55%, 1x5 @ 60%, 1x5 @ 65%

WOD

"Roaming Diane"
21-15-9
Deadlifts (225/155)
Handstand walks 

Cash Out
800m Run or 1000m Row

Wednesday 8/16/17

Warm up
250 row then 

2 rounds
 10 step ups
 10 line hops, 5 tuck jumps
 5 snatch grip push press 

Strength
Bergener then
 Snatch work complex 
5 sets @ 75-80% 
2 snatch pulls + 1 snatch

WOD

10 min AMRAP
20 KB/DB alt Snatch (50/35)
10 box jump overs


Cash out: 100 Russian twisters

Tuesday 8/15/17

Warm up
Jog, Duck walk, bear crawl, skip, crab walk

Strength

Front Squats 
6 reps @ 65%, rest 2 min
 4 reps @ 75%, rest 2 min
 2 reps @ 85%, rest 2 min
 2 reps @ 90% rest 3 min then AMRAP @ 80%

WOD

"Clean and Climb"
  7 min AMRAP
1 Power Clean (155/105)
20 mountain climbers
2 Power Cleans
20 mountain climbers climbers
3 Power Cleans
20 mountain climbers
etc....

Monday 8/14/17

Warm up

Dice Game

Strength

EMOM x 10 mins
Even - 6 Pistols
Odd - 10 Superman

WOD

15-10-5
KBS (55/35)
TTB
800m Run
5-10-15
KBS
TTB


Announcement: Great job on Black Out Week!  The Board was filled every day and none of you knew what we would throw at you.  So what does that tell you?  You are prepared for the unknown - don't let your mind get in the way of your goals.  Keep up the great work.
See you this week at the gym!