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)