8-30-19

Warm Up: – Coach led stretching

EMOM 5

“Squat Therapy”

Skills: – Butterfly Pullups

WOD: – “Angie”

For Time

100 pullups

100 pushups

100 situps

100 squats

Cool Down: – 2 rounds NFT

30 sec doorway stretch

30 sec couch stretch R/L

30 sec wall slides

30 sec leg swings

8-29-19

Warm Up: – AMRAC 4

10 Reverse lunges

10 mini band side steps R/L

10 kb swings

10 kip swings

EMOM 5

7 reps plate squats

WOD: – Back Squat

10 x 3

Begin @ 65%

8-28-19

Warm Up: – 400 run

Partner dynamic warmup (Equip: Jump rope)

WOD: – Team Triple 2’s

Partners complete for time:

2000m row

200 DU

2 mile run

Cool Down: – 3 sets; 30 sec each

Lacrosse ball roll – Arch of foot L/R

Foam roll calf L/R

Seated quad stretch

8-27-19

Warm Up: – db Hungry Hippos

Skills: HSPU progressions

WOD: – AMRAP 10

10 HSPU

15 abmat situps

20 parallette jump-overs

8-26-19

Warm Up: – Fitness Poker

WOD: – 2 Rounds for time

21 pistols

9 woman-makers @ 40/25

15 goblet squats @ 35/26

6 woman-makers

9 S/A kb thrusters (L-arm)

3 woman-makers

9 S/A kb thrusters (R-arm)

1 woman-maker

8-22-19

Warm Up: – 3 min Run/Row/Bike

WOD prep – 7 reps per movement

WOD: – “Filthy Fifty”

50 box jumps @ 24/20

50 jumping pullups

50 kb swings @ 35/26

50 walking lunges

50 K2E

50 push press @ 45/35

50 hip extensions

50 wall ball shots @ 20/14

50 burpees

50 DU

8-23-19

Warm Up: – Dynamic + barbell movements

WOD: – For Heaviest Loads

HPC x 1

HPC x 2

HPC x 3

HPC x 4

HPC x 5

HPC x 6

8-21-19

Warm Up: – Coach led  – AMRAC 8

WOD: – AMRAP 12

10 clapping pushups

5 inverted burpees

200m run

Accessory: – Partner Midline March

8-20-19

Warm Up: – 15 min coach led

Equip: small kb, pvc pipe

WOD: – 5 Rounds for time

7 db Suitcase deadlifts (L)  @50/35

30 sec Suitcase hold (L)

14 T2B

7 db Suitcase deadlift (R)

30 sec Suitcase hold (R)

Cool Down: 200m jog

2 min straddle stretch

8-19-19

Warm Up: – 3 rounds w/partner

Equip: bike, pvc pipe

WOD: – For Total Work Time

Min 0-5

10 wall climbs

5 rope climbs

Min 5-10

50/40 cal bike

Min 10-15

800m run

Min 15+

20 squat snatch @ 115/75