Wednesday 9/20/17

Mack.jpg

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

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

AMRAP 8’

16 1 Arm DB Thrusters 50/35

https://www.youtube.com/watch?v=bCttX2AZfBA

Sc:  35/15#

16 DB Snatch

200 m Run

"Cori" Monday 9/18/17

Cori.jpg

Warm-up

2 Rounds:  10 Beat Swings, 10 KBS, 10 Wall Balls

Strength

Find 1 RM

Power Position Clean

https://www.youtube.com/watch?v=XHi40mLFDN4

Conditioning:

“Cori”

1000-m row

50 DU

40 push-ups

30 box jumps 24/20

20 snatches 135/95, 95/65

10 TTB/ KTE

Post Stretch:  Iron Cross/ Scorpion, Standing straddle, Right over left stretch, Puppy Dog

Extra:  Front Squat

1x5/ 60%

1x5/ 70%

1x575%

1x5/75%

"Malenfant" Thursday 9/14/17

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Member workouts have begun.  As we continue to program them throughout the weeks, make sure you are emailing me one named after you.   Looking forward to seeing what everyone comes up with.

Warm-up:

2oo m Run, 3 rounds:  10 Goblet Squats, 10 Good mornings with band, 20 Bridges

“Malenfant”

400 meter run

30 wallballs (20#/14#)

20 box jump overs

10 deadlifts (275#/185#)  Int:  225/155  Sc:  185/115

20 box jump overs

30 wallballs (20#/14#)

400 meter run

Post WOD Stretch:  Lizard, Pigeon, Shoulder mob on the bands

Extra:

7 Rounds:

Plank Holds

:60

Rest 1-3 minutes between holds.

Tuesday 9/12/17

melinda handstand.jpg

2 Rounds:  10 Beat Swings, 10 KBS, 10 Wall Balls, Tabata Plank holds

***Burgener Warm-up

Gymnasty:

Choose 1 to work on

Strict Pull-ups  5 x 5

Sc: Band or Bar attached to rig

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

5 x 5 Strict TTB : SC:  20 V-ups

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

4RFT

30 Double Unders/ 90 Singles

10 Power Snatch 95/65#

Post Stretch:  Foam roll calves, shoulder stretch on boxes or barbell on rig, Thread the needle

Extra:

EMOM for 20 Minutes

12/8 Calories on Bike

Tuesday 9/5/17

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

3 rounds:

:20 Hollow HS Hold

https://www.youtube.com/watch?v=xmpHx0mvnIs

15 Supinated Grip Barbell Row

15 HRPU

2:00 Banded march (band around ankles and march in place)

Conditioning:

5 RFT:

10 Deadlifts 225/155

6 HSPU Sc:  8 Box

*Can do deficit for more of a challenge

Extra:

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Sets of Double Unders

You must stop and reset each set

If you fail a set, you must start that set over and complete it before moving on.