Tuesday 11/20/18

6:00am LIFTING, 6:00pm LIFTING

Warm Up
 5:00 cardio
Bushman’s with :10 thoracic rotation x6 2:00 total
10 Ws
10 Ys
10 starfish
all with 2.5#s
2 rounds3 point iso hold :10/:10/:10
coach guided x3 rounds
additional 3 rounds

Technique:
hang to high hang x6
high hang to high pull x6
high hang to HPS x6
4 rounds

Strength:
 10:00-15:00 of HPS practice
Mobility

 

Monday 11/19/2018

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

Strength:
Push Press
3-3-3-3
WOD:
“TORTURE BY TENS”
10 pushups
20 jack planks
30 squats
40 lunges
50 jumping jacks
3 rounds
SCHEDULE UPDATE:
Wednesday, 11/21: 6:00am, 6:00pm
Thursday, Thanksgiving Day 11/22: OPEN GYM 10:00am-12:00pm
Friday, 11/23: 10:00am ONLY
Saturday, 11/24: back to regular schedule

Thursday 11/8/18

6:00am, 6:00pm, 7:15pm level 1

Skill
 3 stations; 3:00 each
-toes to bar
-rope climbs
– pistols
WOD
“THE COUNTDOWN”
10-9-8-7-6-5-4-3-2-1 of
sumo DLHP (95/65)
pull-ups
box jump overs
Mobility
5:00 legs up the wall
-1:00 straight up
-1:00 frog-press knees to wall with palms
-1:00 squat on wall
-1:00 legs wide
-:30/:30 1 leg up, opposite leg crossed over

 

Wednesday 11/7/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:10pm Primetime

Strength:
Shoulder Press Deload
2 reps at 70% of 1 rep max for 2:00
3 reps at 60% of 1 rep max for 3:00
5 reps at 50% of 1 rep max for 4:00
WOD:
“YOUNG DUMB AND BROKE”
25 burpees
400m run
5 rounds

Tuesday 11/6/18

6:00am, 6:00pm

Warm Up
Part 1:
10 band pull aparts-palms up
10 band pull aparts- palms down
10 rt arm cross band stretch
10 left arm cross band stretch
10 Ws 2.5#
10 standing starfish 2.5#
2 rounds
Part 2:
PVC/bar sequence
Part 3:
12-9-6 snatch complex

Strength
Hang (knees) position to high hang x 8
high hang to high pull x 8
hang to muscle snatch x8
high hang to power snatch x8
hang power snatch 6-6-6-6
Mobility

EVERYTHING YOU NEED IS ALREADY INSIDE!