Tuesday 10/17/17

9am rowing.jpg

Tabata Bike/Row,  Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy,  10 T & Y’s,  Shoulder Circles, PVC’s

Then:  5 Push up to down dog, Pigeon, Puppy dog

Skill:

5 x 5 Seated Box Jumps at ½ your max height

10 Sets Face down ground to sprint (1 end of mat to the other) https://www.youtube.com/watch?v=bSWCpgpOcSQ

Conditioning:

AMRAP 6’

10 KB Cleans 50/35#

30 Double Unders/90 Singles

10 DB Shoulder to Overhead (1 DB)

*Can do 5 each arm

Monday 10/16/17

Ashleigh and chelsea.jpg

Warm-up:  5:00 of5 cal bike, 10 banded pull aparts, 10 active shoulder on the box, 10 thumbs up flys

Then:  Butterfly, pigeon, Oly Squat stretch

Strength:

Behind the neck Push Press

5 x 3 Increasing weight

10-20# heavier then last week

https://www.youtube.com/watch?v=FjWDyFfWe8o

Conditioning:

4 RFT

20 Thrusters 65/45#

400 m Run

*All about conditioning here.  Weight is light so that you stay moving with good form

Thursday 10/12/17

Kelsy 2.jpg

Dynamic Warm-up,  Knee to chest to lunge and twist, Leg swings, Karate kicks,  5-1 Inchworm to push up, PVC’s

Skill:  “Ab What”

3 sets not for time of:

20 V-Ups

15 Tuck Crunches

https://www.youtube.com/watch?v=7wN9eB4gKrQ

20 Second Hollow Hold

20 Second Arch Hold

500 m Row or 20 Cal Bike

Conditioning:  

4 Rounds

20 Wall Balls 20/14

10 TTB/ KTE

Tuesday 10/10/17

Russ 2.0.jpg

5 minutes of:  5 cal bike, 10 banded pull aparts, 10 active shoulder on the box, 10 thumbs up flys

Clean Progression

Strength:

Behind the neck Push Press

5 x 5 Increasing weight

https://www.youtube.com/watch?v=FjWDyFfWe8o

Conditioning:

AMRAP 3’

6 Power Clean 135/95#

6 Bar Facing Burpees

Rest 3’

AMRAP 3’

8 Power Clean 135/95#

8 Bar Facing Burpees

Rest 2’

AMRAP’ 1

TTB  Sc:  KTE

*Score is Total REPS

Tuesday 10/3/17

Jason hill clean.jpg

Dynamic Warm-up,  Knee to chest to lunge and twist, Leg swings, Karate kicks,  5-1 Inchworm to push up, PVC’s

Skill:  “Ab What”

3 sets not for time of:

20 V-Ups

15 Tuck Crunches

https://www.youtube.com/watch?v=7wN9eB4gKrQ

20 Second Hollow Hold

20 Second Arch Hold

400 m Run

Conditioning:

AMRAP 7’

20 DB Snatches 50/35

*both ends must touch

10 Burpees

Thursday 9/28/17

Brad Falls.jpg

3 Rounds: 40m Waiter walks (https://www.youtube.com/watch?v=kGyWZg5WRos),  15 Back Extensions, :30 Plank Holds

Skill:

Double Under Practice

HSPU work

Sc: 5 x 10 seated press

Conditioning:

For Time:

40 Wall Balls 20/14

10 Pull ups  SC:  

30 Wall Balls

8 Pull-ups

20 Wall Balls

6 Pull-ups

10 Wall Balls

4 Pull ups

Post Stretch: Seated straddle, Standing Hamstring stretch.  Puppy dog

Tuesday 9/26/17

ROBERT.jpg

Warm-up:

Fun Game of Rowling (Pair up)  Both Row 100m trying to stop on 100.  Over or Under, burpee penalty...Must row like you normally would row... if you sandbag it, 10 burpee penalty

Gymnasty:

Choose 1 to work on

Strict Pull-ups

Sc: Band or Bar attached to rig

https://www.youtube.com/watch?v=pIqR_EUFuek

Strict TTB : SC:  20 V-ups

https://www.youtube.com/watch?v=kNkD88K7t0Y

Conditioning:

“Amanda Sharrow”

Tabata

Cal Row

RKBS 53/35#

Push-ups

Wall-Sits

Jump Squats

Post WOD Smash

*use barbell on quads