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Wednesday, June 17, 2020


Warm Up

3 Rounds: 1:00 Marching 30 Plate Hops 30 Flutter Kicks


Metcon

30-20-10: Single Arm DB Alternating Power Snatches 50/35 or Barbell Snatches 75/45 Pushups

10-20-30: Single Arm DB Alternating Hang Clean 50/35 or Barbell Hang Clean and Jerk 75/45 Burpees over DB or Bar

Post WOD Strength:

AMRAP 5: 1 Curl + 1 Strict Press 1 Curl + 2 Strict Presses 1 Curl + 3 Strict Presses Continue to add (1) strict press. Use barbell or DB’s

Accessory Work

3 Rounds: 20 Scap Only Push Ups 10/10 Upright Rows (use a weight that allows for 10 to be challenging) 15 Bent Over Barbell Rows

Stretch Sesh!

10 T-Spine Open Book Stretch (Each Side) 2:00 Frog Stretch 10 T-Spine Open Book Stretch (Each Side)

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Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB