Monday, September 17, 2018

Tuesday 180918

Strength:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Sunday, September 16, 2018

Monday 180917

Strength:
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run

Saturday, September 15, 2018

Sunday 180916

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, September 14, 2018

Saturday 180915

5 Rounds For Time:
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Thursday, September 13, 2018

Friday 180914

Strength:
15 minutes to establish a 1RM Hang Power Snatch
WOD:
For time:
Row 1000 Meters
30 Bar Facing Burpees
15 Hang Power Snatches @ 60% of 1RM

Wednesday, September 12, 2018

Thursday 180913

Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Tuesday, September 11, 2018

Wednesday 180912

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
3 reps @ 85% of 1-RM
WOD:
2 Rounds For Time:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Monday, September 10, 2018

Tuesday 180911

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1: 5 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Set 5: 8 reps @ 75%
WOD:
5 rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Lateral Burpees Over the Barbell

Sunday, September 9, 2018

Monday 180910

Strength:
Deadlift
Set 1: 10 reps @ 50% of 1-RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD:
15 minute AMRAP
60 Double-Unders
30 Alternating KB Reverse Lunges (55/35 lbs)*
15 Alternating Single-Arm KB Snatches (55/35 lbs)
*Hold KB in goblet position

Saturday, September 8, 2018

Sunday 180909

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.