Wednesday 3.7.18

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MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

EMOM 8
3 position squat snatch
(hips, knees, floor)
build up to heavy complex

WOD

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

rest 5 mins

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

Friday 2.16.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

10 min EMOM
1,1,1,1,1,1,1,1,1,1
clean and split jerk
build up to a heavy complex

WOD

AMRAP 10
50 lateral over the bar burpees
100 double-unders
30 clusters 115/80

Wednesday 1.31.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power clean (pockets, knees, floor)
build up to a heavy complex

WOD

3 rounds
15 hang power cleans 115/80
15 lateral over-the-bar burpees

Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Wednesday 1.3.18

Image result for squat clean meme

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

clean
3 position squat clean (high hang, knee, floor)
8 min EMOM
build up to a heavy complex

WOD

3 rounds
15 chest to bar pull-ups
12 lateral OTB burpees
9 squat cleans 135/95

Saturday 12.30.17

Don’t forget! Body Comp testing at the gym today from 9am until 11am.

Partner WOD

9am and 11am

teams of 2
for time
70 cal row
70 DB snatches @ 25% BW
70 lateral OTB burpees
70 thrusters 95/65
70 lateral OTB burpees
70 DB snatches @ 25% BW
70 cal row

Benchmark WOD

10am

“True Grit”

for time
2000m row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs).
With a running clock start the row. At the 1 minute mark get off the rower, do one thruster, and resume rowing until the 2 minute mark. Do two thrusters, row until the 3 minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.