Monday 7/9/18

6:00am, 5:00pm 1 on 1, 6:00pm
Strength:
Back squat 1-1-1-1
WOD:
EMOTM for 10:00
EVENS: power clean and jerks (115/85)
ODDS: pull-ups (2 attempts; 2nd drop is end of that minute AMRAP)

Sunday 7/8/18

8:30am, 9:30am 1 on 1, 10:30am level 1

strength:

push jerk 2-2-2

split Jerk 2-2-2

WOD:

15 kettlebell Deadlifts 

10  L dumbbell press w/ opposite knee up

10 R “ “ “ “

130m run 

6 rounds 

Saturday 7/7/18

8:30am

Skill of the month: toes to bar

  • low bar lat activators 
  • Pause kicks on box 

14:00

Team WOD:

Handstand walks/holds (modified wall holds)

Rope climbs

Dumbbell thruster

Pull-ups (no bands) 

 

*hard stop at 9:30am. I have to take off for Lindsay’s wedding in Ann Arbor!

Thursday 7/5/18

6:00am, 5:30pm

Strength/Technique:

18 Turkish (9R,9L) getups; increase weight 4+ times

WOD:

6 snatch grip deadlifts (95/65)

4 hang power snatch

2 overhead squat

30 target touch

15:00 AMRAP 

Wednesday 7/4/18

HAPPY 4th of July!!! 

1 class only today at 7:30am!

Strength:

Sumo deadlift 3-3-3-3

WOD:

15 hand release push-ups 

15 front squats (95/65)

15 (triangle) hollow rocks 

5 rounds 

*tomorrow (Thursday) is back to regular schedule*

Monday 7/2/18

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

strength:

back squat 3-3-3-3

WOD:

8 wall balls

12 reverse crunch

12 back extensions

24 (1 count) mountain climbers

:30 fwd plank

12:00 AMRAP

*SCHEDULE UPDATE: 4th of July, this Wednesday there will only be one class at 7:30am.

 

 

Sunday 7/1/18

8:30am, 9:30am 1 on 1

Strength:

Push Jerk, Split Jerk 3-3-3, 3-3-3

WOD:

Review of the moves and core alternates
EMO2M for 12:00
0:00-2:00- 2 each of Romanian Deadlift, Deadlift, sdhp, hang power clean, front squat, shoulder press, push press, push jerk, back squat, rack press, hang power snatch, power snatch, ohs, snatch drop, snatch balance
2-4:00- 15 each
- knees to elbow from birddog R, 15 L,
- toe reaches
- Flutter kicks
Back extensions
Continue until 12:00 runs out

Saturday 6/30/18

8:30am

Skills: handstands and pull-ups (final week for these skills!) 10:00-12:00
Partner WOD:
- Plate ground to overheads (25/15)
- Box jumps
- Sit-ups
- Burpees
- Hand release push-ups
End with 400m burden run- 1 sandbag, 1 medicine ball. Switch as needed.

*details before WOD

EVERYTHING YOU NEED IS ALREADY INSIDE!