03/18/2019

Buy In: Roll out hammies during sq hold; 3 rounds: 10 banded GM, 10 alt lateral lunges, 10 ring rows, 10 hollow rocks
Skill: Deadlifts: 6-6-5-5-4-4 Building to a towards a 4 every 3 min
WOD: 10 min AMRAP
200m Run
15 Situps
10 DB thrusters

03/16/2019

Buy In: 2 rounds:
1 length knee hugs
1 length quad stretch
1 length spider crawl
1 length bear crawl
10 banded squats
Skill: 10min EMOM 2-4 TGU
WOD: 18 min AMRAP:
Partner A: AMRAP DU (until part B finished man makers – then switch)
Partner B: 6 man makers
*once both partners complete a round of DU & man makers, then do 10 alt burpees pull ups

03/14/2019

Buy In: 2-4min quad/hammy roll out(during squat hold). then 3 rounds: 20 DU, 5 inchworm-lunge-pushup, 10 alt lateral lunges,10 banded GM
Skill:
A1. Split Squats, 4 each leg x 5 sets; 1 min rest;
A2. DB romanian DL, 8 reps x 5 sets; 1 min rest
WOD: 3 rounds
500m Row
20 KBS
15 box jumps
10 Wall Balls
30 sec plank hold
*stagger heats 2:30min (keep planking if rower not available)

03/13/2019

Buy In: 3 rounds of: 5 ring rows, 5 triangle pushups, 5/side sprinkler, 10 cat/cow;  then lax ball roll out pecs/delts 2-3min
Skill: 10min EMOM:
1-2 MU
OR
alt each min
odd: 5 strict CTB
even:  3 MU transition + 3 ring dips
WOD: 10min AMRAP:
10 OHS (115/75)
10 bar hop burpees
30 DU

03/12/2019

Buy In: 3 x: 100m ROWLing + pushups, 5 crab rocks(open chest), 10 banded GM, 10 jump squats; THEN review & warm up C&J
Skill: C&J 15 min to build to a heavy 2
WOD: For time: 22-16-10
HR Pushups
TTB
alt Pistols

03/11/2019

Buy In: 5 pull overs(slowly raise light bar above head while lying on ground/lengthwise roller),
Skill: 10min EMOM
odd: 8 Bench Press (65%)
even: 8 bent over barbell rows @3111
WOD: 5 rounds for time:
12 Power Snatch (95/65)
12 Pull ups
*EMOM 3 pushups

03/09/2019

Buy In: Coach lead around the rig warm up
Snatch warm up: (PVC first)
5 x straight arm shrugs
5x High hang pulls
5x Hang Muscle snatch
5x OHS tempo @42X1
5x  mid thigh power snatch
5 x above knee squat snatch
Grab a bar:
3 x high hang power snatch
3x mid hang catch at parallel snatch
3x above knee full squat snatch
*REPEAT this w barbell 1 more time then add weight for skill
Skill: 10min EMOM 3 Hang Squat Snatch 115/75 *consistant & clean reps
WOD: Tabata this(20min): 8 sets of 20 sec work 10 sec rest; do all of each exercise before moving on.
A) Row for cal
-1 min rest/transition-
B) Pushups
-1 min rest/transition-
C) Situps
-1 min rest/transition-
D) Air squats
-1 min rest/transition-
score = lowest set of each

03/07/2019

Buy In: 3 rounds: 100m ROWling into scap pushups, 10 banded W’s, 10 hollow rocks, 15 sec active hang from bar/rings
Skill: 2 part:
A) 8 min MU practice:
-belly to ring kips / kips on bar
-transitions
-ring dips
(-1 min transition between)
B) 8 min EMOM:
4 bent over barbell rows + 4 pushups
WOD: 12 min AMRAP:
1000m Row (buy in)
-amrap-
20 alt step ups
20 single DB hang clean to OH (alt 5 a side – 10 each side)
5 wall walk ups