Tuesday 10/16/18

6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm

Skill:
L-SIT HOLD
Max L-Sit Hold for time on
-parallettes
-benches
-boxes
-rings
WOD
“Mary”
20:00 AMRAP of:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups

Tuesday 10/2/18

6:00am, 6:00pm

skill:

written on white board

WOD:

25 kettlebell swings

25 sit-ups

5 wall walks

1:00 rest

5 rounds for time including rest

*decrease wall walks by 1 each round. Ending with 1 wall walk for last round

*each time you have to drop kettlebell during a set of 25, 10 burpees. Complete after last round. These are included in overall time.

Monday 9/24/18

6:00am, 5:00pm 1 on 1, 6:00pm

Strength:
Sumo Deadlift 3-3-3-3
WOD:
Tabata These:
– hand release pushups
– pistols
– mountain climbers
– situps
Mobility
Minimum:
1:00 bushman’s pose
1:00 rt side lying pigeon
1:00 left side lying pigeon
2:00 Childs pose w/ :20 cobra intermission within time

Saturday 9/22/18

8:30am, 10:00am Prime Time Fitness, 11:00am Level 1

Partner WOD:

18:00 EMOTM

Min 1: partner A does

6 dumbbell squats

10 alternating leg box dips

while partner B hangs from the rig

Min 2 : partner B performs movement sequence

while partner A hangs

Min 3:  partner burpees

(7 rounds)

 

Friday 9/21/18

6:30am, 5:30pm

strength:

bench press 5-5-5-5

WOD:

”Annie”

50-40-30-20-10 of

double unders

sit-ups

*please set your profile up on Zen Planner if you have not yet and download the app so you can begin to start checking the Zen Planner App for wods.

EVERYTHING YOU NEED IS ALREADY INSIDE!