Tuesday 10/24/17

Victoria.jpg

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

Skill:

5 x 5 Seated Box Jumps at ¾  your max height

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

Conditioning:

4 Rounds

20 Wall Balls 20/14

20 SDHP 75/55

20 Box Jumps 24/20

20 Push Press 75/55

20/13 Cal Row

Rest 1’

Monday 10/23/17

camo shirt.jpg

400 m Run then:  2 Rounds:  10 Beat Swings, 10 KBS, 10 Wall Balls

Lizard, Oly squat stretch, Shoulder mob on the boxes (10 up and down), PVCs, Clean progression

Strength:

EMOM: 12’

Odd:  3 Squat Cleans ( Choose weight)  Mod to heavy with good form

Even:  5 to 10 Ring Dips

Sc:  Box Dips

Conditioning:

For Time:

9-15-21

Alternating DB Snatch 50/35

Bar Mups/C2B/ Pull-ups/Horizontal Ring Rows (RX is C2B)

Thursday 10/19/17

Colton.jpg

3 Rounds: 40m Waiter walks,  15 Back Extensions, :30 Plank Holds, 10 Banded Row(https://www.youtube.com/watch?v=Mn9FjxF74lQ)

Skill:

Kip work

https://www.youtube.com/watch?v=4ZJMblG5apg

Conditioning:

5 Rounds

12 DB Lunge 50/35# (DB in front rack position)

12 Slam Balls

50 m Farmers Carry 70/53#

Cash out:  1000 m Row

EXTRA:  “Ab What”

4 sets not for time of:

10 V-Ups

10 Tuck Crunches

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

20 Second Hollow Hold

20 Second Arch Hold

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