Thursday 6/29/17

IMG_4313

 

6:00am, 7:00am 1 on 1, 5:30pm, 6:30pm Mobility, 7:00pm level 1

Monster walks; left, right, forward, back. Rest 2:00. repeat.

Endurance builder:

sprints x 8

WOD:

10 windmills

15 ball heaves

30 double unders

12:00 AMRAP

 

Wednesday 6/28/17

IMG_4297

 

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

strength:

hang clean 5-5-5-5

WOD:

21-15-9 of

renegade row push ups

toes to bar

 

REMINDER: Don’t forget about tomorrow’s 30 minute mobility class from 6:30pm-7:00pm!

Monday 6/26/17

IMG_4170

 

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

strength:

hang power snatch 5-5-5-5

1:00 shuffles

1:00 tire strikes

1:00 pistols

1:00 ring push-ups

1:00 candlesticks

1:00 rest

3 rounds

17:00 clock

Reminder: This Thursday, 6:30pm is a 30 minute mobility class

Sunday 6/25/17

IMG_3386

 

HAPPY BIRTHDAY, E!!!!

8:30am, 10:30am 1 on 1

Strength:

Snatch drop 3-3-3

snatch balance 3-3-3

heaving snatch balance 3-3-3

WOD:

“Hubbs”

33 hang power cleans (85/55)

33 sit-ups

33 front squats

33 hollow rocks

33 Romanian deadlifts

33 2 count scissor kicks

for time

 

Friday 6/22/17

IMG_4078

 

6:00am, 7:00am, 5:30pm with Frank

strength:

hang power clean deload

2 @ 70% for 3:00

3@ 60% for 3:00

5 @ 50% for 2:00

WOD:

minute 1:

5 Med ball cleans (20/15)

1 ball slam (50/35)

minute 2:

5 Med ball cleans (20/15)

2 ball slams

minutes 3:

5 Med ball cleans

3 ball slams

Continue to increase ball slams by 1 each minute until you cannot complete anymore reps within the minute. Rest following minute. Each remaining, repeat last successful set until 20:00 clock runs out.

Thursday 6/22/17

IMG_4092

 

6:00am, 5:30pm

skills:

athlete’s choice 8:00

WOD:

:45 row/:15 transition

:45 dumbbell thrusters/:15 transition

:45 barbell sit-ups /:15 transition

:45 box jumps/( :15 transition)

1:00 rest

4 rounds

19:00 clock

mobility