090219-090619

Monday 090219

LABOR DAY WOD! Two classes

8:00AM and

9:30AM

Tuesday 090319

Strength

10-10-10

Barbell Back Rack Lunge

*Build from moderate to a Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

AMRAP X 12

40 Slam Balls

40 Slam Ball Lunges

20 Toe To Bars

*Bear hold the ball for lunges. Athletes choice on forward or backward.

Wednesday 090419

Strength/Skill

Min 1 - 3-5 Reps or Gymnastic Goat practice

Min 2- Single, Double or Triple under practice

*Gymnastic Goat should be anything that athlete needs practice on...

HSPU Pull-Up

Muscle Up

Rope Climb

Ring Dip

HS Walk

Etc..

Workout

Every 3:00 for 15 Minutes

Run 200m

30 Double Unders

15 Handstand Push Ups o 15 DB Push Press

Cool Down

For Recovery

Foam Roll focus on Lats and Upper Back

Thursday 090519

Strength/Skill

20:00

Take this time to practice Squat or Power Snatch

If you feel proficient at this movement take this time to work to a 1RM

Workout

AMRAP X 7

50/40 Cal Bike/Row

Max Power Snatch in remaining time (135/95)I(95/65)

Friday 090619

For Time

150 Wall Balls

75 Toe To Bar

-20:00 Hard Cap-

**Work can be partitioned in any order and broken up by athletes in any way they see fit.

ATG 45

Monday 090219

Two classes

8:00AM and

9:30AM

Tuesday 090319

Strength/Skill

EMOM X 14

Min 1 - 7 Tempo Strict Press (20X1)

Min 2 - 14 DB Suitcase Reverse Lunge (Moderate)

Workout

Triple AMRAP AMRAP X 3

6 Wall Balls

5 Box Jumps

4 Burpees

-Rest 1:00-

AMRAP X 3

6 Wall Balls

5 Box Jumps

4 Burpees

-Rest 1:00-

AMRAP X 3

6 Wall Balls

5 Box Jumps

4 Burpees

Wednesday 090419

Strength/Skill

10:00 Turkish Get-Ups

*Keep weight moderate and movement perfect

3 Rounds

50 Plate Hops

40 Russian KB Swings

200m Run

Thursday 090519

Strength/Skill

EMOM X 14

Min 1 - 5 Tempo Front Squats (20X1)

Min 2 - 10 DB Bent Over Rows

Workout

AMRAP X 10

2-4-6-8...

Front Squat Or Goblet Squat with KB

Toe To Bar or Knee Raises

Friday 090619

Strength/Skill

Min 1 - 10 DB Floor Press

Min 2 - :30 HS Hold

Workout

4 Rounds For Time

10 DB Burpees

10 DB Box Step Overs

100m DB Farmers Carry

(35/20)