Thursday 6/1/17

IMG_3605

 

5:00am 1 on 1, 6:00am, 5:30pm, NO YOGA TONIGHT

buy in:

500m row sprint for time

WOD:

“Fat Amy”

50 air squats

10 burpees

40 sit-ups

10 burpees

30 lunges

10 burpees

20 kb swings

10 burpees

10m bear crawl

10 burpees

20 kb swings

10 burpees

30 lunges

10 burpees

40 sit-ups

10 burpees

50 air squats

 

mobility

Thursday 5/25/2017

IMG_3389

 

5:00am 1 on 1, 6:00am, 5:30pm, 6:30pm yoga

Partner WOD:

“Liam’s Life”

Round 1:

(Barbell hold)

25 wall balls

15 toes to bar

Round 2:

(overhead barbell hold)

25 box jumps

15 pull-ups

Round 3:

(Hanging from rig)

25 power cleans

15 hspu

Round 4:

(Handstand hold)

25 back squats

15 ground to overhead

Round 5:

(front rack hold)

25 KB swings

15 burpees

* additional details explained before WOD

Wednesday 5/24/17

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

Strength:

bench press deload for 3:00 each at 70 and 60%, rep out for 1:00 at 50%.

WOD:

75 double unders

65 weighted sit-ups (25/15 pound plates)

55 double unders

45 power cleans (95/65)

35 double unders

25 deadlifts (185/115)

15 double unders

Tuesday 5/22/17

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

8:00 core

l- hang (alternate knee tucks), plank, hollow holds, superman holds

WOD:

400m run

21 American KB swings

12 pull-ups

3 rounds for time

 

mobility

 

 

Monday 5/22/17

IMG_3246

 

6:00am, 6:00pm, 7:00pm 1 on 1

strength:

deloading power clean

2 reps at 70% of 1 rep max for 3:00

3 reps at 60% of 1 rep max for 3:00

4 reps at 50% of 1 rep max for 2:00

WOD:

2:00 rowing with a twist

2:00 candlestick burpees

2:00 muscle ups or progressions

1:00 rest

2 rounds

 

 

 

 

Sunday 5/21/17

IMG_3322

 

8:30am

Strength:

deload sotts press at 50-60% of last week’s max

4 reps emotm for 5:00

deload squat snatch at 60% of 1 rep max

3 reps emotm for 4:00

Partner WOD:

20 bench hops

20 dumbbell hang power clean and press

20 weighted side bends

20 leg ups

20 double unders

12:00 AMRAP