3.28.17

3.28.17

Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Shoulder Press (WU, WU, 8,8,8)

Push Press (5,5,5)

Starting weight should be equal or heavier than ending strict press weight

Push Jerk (3,3,3)

Start weight should at least be finishing weight of push press

Metcon (Time)

18-15-12-9-6-3
-Ball Slams (30/20)
-Box Jumps (24/20")

*scale height of box jumps if possible before automatically going to step ups.

3.27.17

3.27.17

Warm-Up #4 (Bodyweight + row)

3 Rounds:

10/8 calorie row
5-10 push ups
4-8 strict pull ups
:20 second hollow body hold

Back Squat (10,10,10)

Metcon (Time)

1000m row
40 pull ups
80 push ups
120 air squats
1000m row

3.23.17

3.23.17

Dynamic Warmup #1

(Down and back)
High Knees
Butt Kick's
High Knee Skip
Shuffle + Hug
Skip + Arm Circles
Toe touches
Spider Man Stretch (one length)
Bear Crawl (down and back)

Then:
15 Air Squats
10 "I"s "T"s "V"s "Ws
15 Groiners
20 Bird Dogs
10 Inchworms

Hang Clean (5, 5, 3, 3, 1)

Metcon (4 Rounds for calories)

-3 minute max calorie row/bike (stay at moderate pace if possible)
-45s plank

*rest 1 minute after each round

3.22.17

3.22.17

Warm-up #2 (JJ/KBS/Plank/Squat)

4 rounds:
15 seconds jumping jacks
15 seconds KBS
15 seconds front plank
15 seconds Air squats

*increase intensity each round. Last round should be metcon, 100% effort pace

Snatch Balance (5, 5, 3, 3, 3)

Metcon (5 Rounds for reps)

3 minute AMRAP:

-3 Thrusters (95/65)
-6 Box Jumps
-9 KBS (53/35)

-Rest 90 seconds

Rx+
-115/85 thrusters
-30/24"
-70/53 kbs

3.21.17

3.21.17

Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Front Squat (10, 8, 5, 3, 3)

Metcon (AMRAP - Reps)

EMOTM x 15 minutes:
1) 10-15 TTB/K2P
2) 10-15 WBS (20/14)
3) 10-15 Burpees