WOD

Tuesday 7/17/18

  Warmup: 3 rds 5 muscle cleans 5 snatch grip push presses 5 OHS   Mobility: Partner hanging shoulder stretch, 1 min/partner Shoulder extension, 2 min   Strength: every 2:30 x 5 sets 3 snatch grip push press + 1 OHS, building   Metcon: AMRAP 9 min 1, 2, 3, 4, 5, etc. Strict ring…

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July 16, 2018

Monday 7/16/18

  Warmup: 3 rds :30 row 10 front leg swings/side 10 side leg swings/side 10 PVC dislocates   Mobility: wall groin stretch w/band distraction, 3 min   Strength: every 3:00 x 5 sets 2 back squats @ 33X1, building – heavier than last week   Metcon: AMRAP 20 min 30 cal row 25 russian KB…

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July 15, 2018

Saturday 7/14/18

  Warmup: 3 rds 10 front leg swings/side 10 air squats 10 PVC dislocates   Mobility: 2 min/side Pigeon stretch, 2 min/side High band shoulder stretch   Strength: every 3:00 x 5 sets 3 pronated grip deadlifts @ 3031, building   Metcon: AMRAP 14 min w/partner 100 DU’s 16 DB thrusters, athletes choice of weight…

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July 13, 2018

Friday 7/13/18

Power/strength: every 2:00 x 6 sets 1 power clean + 1 front squat + 1 tng squat clean *2 second pause in bottom of each   Metcon: AMRAP 25 min 200m run 1 rd “DT”, 95/65lb 250m row 1 rd “Cindy”   Bonus strength: EMOM 10 min Odd – 5 single leg glute bridges L…

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July 13, 2018

Wednesday 7/11/18

  Warmup: 3 rds 30 single unders 5 strict presses 10 good mornings 5 BTN strict presses   Mobility: banded front hip stretch, 2 min/side   Power/strength: every 2:00 x 6 sets 1 push press + 1 BTN split jerk + 1 split jerk   Metcon: 5 RFT 5 deadlifts, 275/185lb 10 butterfly situps 15…

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July 11, 2018

Tuesday 7/10/18

  Warmup: 3 rds 100m run 10 kips 10 PVC OHS   Mobility: partner hanging shoulder stretch, 1 min/partner   Power/strength: every 2:00 x 6 sets 1 power snatch + 1 OHS + 1 TnG snatch (full) *2 sec pause in bottom of each   Metcon: “HSPU Nicole” – AMRAP 20 min 400m run Max…

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July 10, 2018

Monday 7/9/18

  Warmup: 3 rds :30 row, increase pace each set 10 sumo squat to stand 10 spider stretches 10 PVC dislocates   Mobility: lax ball glute smash, 1 min/side   Strength: every 3:00 x 5 sets 3 back squats @ 33X1, heavier than last week   Metcon: 6 RFT 24 cal row 12 unbroken wall balls,…

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July 9, 2018

Friday 7/6/18

  Warmup: 3 rds 10 walking lunges 10 banded side steps/side 10 scap retraction to face pulls   Mobility: 1 min/side Barbell tricep smash Wall wrist extensions   Strength: every 3:00 x 5 sets 4 front squats @ 33X1, building   Metcon: for time 100 DU’s 30 back squats, 115/80lb 100 DU’s 20 front squats,…

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July 6, 2018

Wednesday 7/4/18

8am class only!  

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July 3, 2018

Tuesday 7/3/18

  Wednesday July 4th: 8am class only   Warmup: 3 rds 4 hang snatch high pull 4 muscle snatches 4 snatch push presses 4 OHS   Mobility: barbell/foam roller overhead stretch, 2 min   Power/strength: every 2:00 x 6 sets 3 snatch push presses + 1 OHS, building   Metcon: 5 RFT 2 rope climbs…

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July 2, 2018




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