Strength Day!

Warm Up:

Lace up those sneakers…
Run 1 Mile
Stretch and roll out (5-10min)

Strength:

Single Arm KB/DB Squat (heavy)
5R-5L-5R-5L-5R-5L
Single Arm DB Press
(increasing to moderately heavy weight)
5R-5L-5R-5L-5R-5L
Single Arm DB Push Press
5R-5L-5R-5L-5R-5L
3 Rounds Max Reps of wall balls in 60 seconds

Well yesterday wasn’t tooooo bad

Warm Up:

2 Rounds
Run 200m
10 Thrusters (light)
5 Inch Worm with push up

Strength:

Deadlifts
8-8-8-5-5

WOD:

AMRAP in 8 min of:
2 Hang Power Snatch (95/65#)
20m Sprint (10m 2x)
4 Hang Power Snatch
20m sprint
6 Hang Power Snatch
20m sprint
**increase snatches by 2 reps each round.
**Score is how many rounds when 8 min is us (1 rnd is snatches and run)
rest 2 Min
AMRAP in 8 min of:
6 DB Thrusters (40/25#)
4 Chest to Bar Pull Ups

Happy Monday!  Hope you had a great weekend…

Happy Monday!
Hope you had a great weekend…
5 am class starts today! WOO!

Warm Up:
Run 800m
2 Rounds
15 Air Squats
20 Sit Ups
10 Burpees

Let’s Kick this Monday off right…

WOD:
Filthy Fifty! (40 min cap)
50 Box Jumps (24/20″)
50 Jumping Pull Ups
50 KettleBell Swings (53/35#)
50 Walking Lunges
50 Knee To Elbow (not armpit or tricep!)
50 Push Press (45/35#)
50 Back Ext
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
**Goal under 30 min