Thursday, 08-04-2016
Group Warm-up Conditioning. For Time* 1000m Run 90 Double Unders 80 Sit Ups 70 Hammer Strikes 60 Weight Lunges 45/25 500m Row 40 Box Jump Overs 30 KB Snatch (53/35) 20 Burpees Tuck Jumps 10 HSPU 10 Tire Flips *45 min cap
Wednesday, 07-27-2016
Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time: 10 Overhead Lunge w/Slam Ball 20/15 15 Ball Slams 20/15 20 Russian Twists 20/15 200M Run (with Slam Ball) Mobility Group Session. Coaches Choice
Wednesday, 07-13-2016
Skill – Turkish Get-ups HASP Bar Warm-up, Good Mornings & Deadlifts Conditioning. 3 Rounds for Time 10 Knee 2 elbows 15 Deadlifts (Bodyweight) 20 Overhead weighted sit-ups (25/10) 200M run after each round
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-02-16
Skill. knee to elbow and toe to bar progressions WOD. “Complex Ladder” EMOTM 95/65 1,2,3,4 etc…. Clean deadlift, hang Power clean, S2O 20 minute cap
Wednesday, 05-25-2016
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged […]
Thursday, 05-19-2016
Skill. DU practice followed by Flight Simulator 10-20-30-40-50-40-30-20-10 of unbroken sets of DUs (must stop and restart after each set) WOD Death by Hang Power Snatch @ 115#/75# Cash out 20s on, 20s off – plate pinches for 5 rounds
Thursday, 05-12-2016
Skill. Pistols Conditioning. 15 Minute AMRAP 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Thursday, 03-31-2016
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
