Friday 3-20-20
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 rounds max reps
Body weight bench press
Strict pullups
Rest 3 min between efforts
Thursday 3-19-20
Warmup
50 double unders
3 rounds
10 power snatches 45/35
10 ring rows
10 sec bottom of squat stretch
2 min rest
Wod
3 rounds
10 snatches 95/65
12 bar facing burpees
Rest 3 min
3 rounds
10 bar muscle-ups
12 bar facing burpees
**12 min …
Wednesday 3-18-20
Briefing
Warmup
Coach led warmup
Hang power clean classs and warmup
Wod
Hang power cleans
5-5-3-3-3-1-1-1-1-1
Coach led cool down/stretch
Tuesday 4-17-20
Warmup
500m row
3 rounds
10 DB deadlifts 35/25
10 db hang cleans 35/25
10 db jerks 35/25
2 min rest
Wod
15-12-9-6-3
Db hand power cleans 50/35
Pullups
Monday 3-16-20
Warmup
400m run
Coach led warmup
Deadlift work, Handstand work
Wod
“Diane”
21-15=9
Deadlifts 225/155
Hand stand pushups/ hand release pushups
Cool down and stretch
Sunday 3-15-20
Open gym
2-3
Saturday 3-14-20
“Three tests and a wod”
-clean ladder starting at 95/65 one min per station, increasing by 20 each station
-two min max reps kB swings 53/35
-broad jump, best of three attempts
wod
10 min AMRAP
30 doubleunders
15 power snatches 75/55
Friday 3-13-20
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 in rest
Wod
250 m row
1 min rest
500 m row
1 min rest
1000m row
1 min rest
500m row
1 min rest
250m row
Thursday 3-12-20
Warmup
Coach led warmup
Wod
Hang squat snatch
5-5-3-3-3-1-1-1-1-1
Coach led stretches/cool down
Wednesday 3-11-20
warmup
50 double unders
3 rounds
10 ring rows
10 push-presses 45/35
10 back squats 45/35
2 min rest
Wod
Tabata:
Pullups
1 min rest
Situps
1 min rest
Push-press 75/55
1 min rest
Back squats 75/55