Wednesday 10/24/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm Prime Time, 8:00pm level 1

Strength:
SHOULDER PRESS
 4 X 3 : 75-80%
WOD:
“J Money”
0-5:00 EMOTM
3-5-7-9-11 reps each of
ball slams
shuffles
5:00-6:00 rest/switch
6-11:00 EMOTM
3-5-7-9-11 reps each of
American kettlebell swings
shuffles
11:00-12:00
burpees AMRAP
score= total burpees*
*subtract reps not completed from EMOTM rounds

 

 

Tuesday 10/23/18

6:00am, 6:00pm
Skill
- rope climbs
– skin the cat
3 rounds not for time of
2 rope climbs or 3 ground to standing
2-4 skin the cats
10 hollow rocks
WOD
“GRATEFUL”
4 strict pull-ups
8 power snatch (95/65)
12 walking lunges
7 rounds

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)

 

EVERYTHING YOU NEED IS ALREADY INSIDE!