Wednesday-150114

Warmup: -20 step monster walk -40 jump rope -20 step monster walk -10 ankle stretch each side -20 banded squats WL: EMOMx12 min -Even min: 5 back squats at 85% of last weeks 5RM -Odd min: 30 sec plank -Conditioning: 3 Rounds -8 OHS (135/95) -12 bar facing burpees -ME…

Tuesday-150113

Warmup: -20 Russian Swings -20 Box Jump/Step Downs -20 Pushups -20 Banded Squats with 2 sec pause at bottom WL: Power Clean+Jerk- 1+3 x 4 sets @ 80% Conditioning: 6 min AMRAP -40 Double Unders -20 Wallballs (20/14) -10 T2B -Rest 6 min, then repeat   Mobility: -2 min couch…

Monday-150112

***Special Attention- there will be NO open gym from 9-11am today. Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -snatch warmup with coach-PVC WL: Snatch- 6x1 all sets between 80-95%, increase only as form and speed allows, rest 1 min Conditioning: For time…

Saturday-150110

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -Snatch warmup with Coach: PVC WL: 6 min to est 1RM Snatch starting with an empty bar Conditioning: Open Wod 12.3, 18 min AMRAP -15 Box Jumps (24/20) -12 Push Press (115/75) -9 T2B Mobility:…

Friday-150109

Warmup: -500m row or 2 min air bike -20 box jump/step downs -10 each: 90/90, PVC passes, scapula push-ups WL: 5x5 deadlift ascending in weight each set to 5RM, rest 2 min Conditioning: 4 Rounds for working time -10 Alternating DB Snatch (50/35) -15 HSPU -Rest 1 min Mobility: -2…

Thursday-150108

Warmup: -3 sets: 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: -Double Under progressions then -10 min EMOM: -Even Min: 40 sec double unders - Odd Min: 30 sec hollow rock Conditioning: With a 15 min running clock,…

Wednesday-150107

Warmup: -20 step monster walk -20 Russian Swings -20 step lateral walk -40 jump rope -20 banded squats WL: 5x5 Back Squats ascending each set to 5RM, rest 2 min Conditioning: 21/15/9 reps for time -Thrusters (95/65) -C2B Pull-ups   Mobility: -2 min kb shoulder capsule mobilization each side -2…

Tuesday-150106

Warmup: -20 step lateral walk -20 back extensions -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean+Jerk- 4x2+1@ 80%, rest 60 sec Conditioning: 8 min AMRAP -2 G2O (135/95), 2 T2B -4 G2O, 4 T2B -6 G2O, 6 T2B -8+8,…