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
Tuesday 3-10-20
Coach led warmup
Wod
Deadlift
5-5-3-3-3-1-1-1-1-1
Coach led cool down/stretch
Monday 3-9-20
Warmup
500m row
3 rounds
10 lunges
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
400m run
15 thrusters 95/65
Sunday 3-8-20
Open gym
2:00-3:00
Saturday 3-7-20
In teams of two,
1 mile run
5 rounds
10 deadlifts 135/95 Each, one at a time
10 squats, each, one at a time
5 ring dips, each, one at a time
1 mile run
*if you have a weighted vest, wear a vest
Friday 3-6-20
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
500m row
15 strict pullups
30 push ups