Finally it's Friday
Warm: 21-15-9 Dips Jump rope Skill: Hang clean WOD: 30-20-10 Hang clean Front squat
Tuesday Is Not Only for Tacos
Warm: Baseline @ 60% 500 m Row 40 squat 30 sit up 20 push up 10 pull up 20 Minutes form and technique of the squat clean Burgner + add...
Making Monday Happen
Warm: 1 air squat + 1 walk out push up x30 Strength: Back Squat Pause sets 5x10 w/ :02 pause at the bottom 2:00 Rest in between WOD 10...
Thursday WOD
Warm: 4 x 400 M Run (Big Lap) 2:00 rest between each- Dynamic stretch between each lap Skill: Pull Up Negs and Kipping WOD 3 RFT Big Lap...
Wednesday by Grace
Warm: Burgner Warm Up Clean and Jerk X2 with PVC X5 w/ Bar only Skill: Split Jerk Strength: From the wrack- 6 x 3 Up in weight for the...
Thursday Training
Warm - Samson stretch, squats, runner stretch, down dog, up dog, leg kicks, Strength Strict Press x8 Take 3 sets to build to max weight...
Monday WOD
Warm 10 Curtis P’s with barbell only *take it easy, nice and easy X 4 with :90 Rest and stretch in between each round Strength 3 sets...
Saturday Endurance WOD
Endurance: Warm- Movement prep + PVC Mobility + Dynamic Warm up WOD: “Broomstick Mile” For Time 25 Back Squats 25 Front Squats 25...
Finally Friday Workout
Warm: Ring Row x 8 Dips (box, bench or Ring) x 10 Wall sit 1:00 1:00 Rest x 5 Rounds Oly Skill: Snatch progression 5-10 minutes Then- 5...
Tuesday WOD
Warm: Bottom of squat :30 sec + air squat :30 sec + push up :30 + top of push up :30 Rest :30 x5 Skill: hang power clean progression + 15...
