8/20/18- Monday Training

A.)

Clean and Jerk- 15 Min to find today’s heavy set of 2 reps

B.)

“Grace”

For Time

30 Clean and Jerks (135/95)

C.)

5 Rounds

30 sec Max Gymnastic Crunches

30 sec rest

8/17/18- Friday Training

A.)

3 and 3’s- 6 sets of 3 Behind the Neck Push Press followed by 3 Overhead Squats ascending in weight

B.)

Partner Wod

For Time

60 DB STOH (50/30)

50 Alt DB Snatch (50/30)

40 DB Front Squats (50/30)

30 DB Hang Cleans (50/30)

20 DB Burpees (50/30)

100 Meter DB Walking Lunge (both partners same time)

1 person works while the other rest except for 100 Meter Lunge!

8/16/18- Thursday Training

A.)

For Time

1000m Row Buy In

50-40-30-20-10

Double Unders

10 Toes to Bar between each Round

B.)

Class ROMWOD!!!

8/15/18- Wednesday Training

A.)

20 Min EMOM

Even min- 30 sec Max SDHP (95/65)

Odd Min- 30 Sec Max Box Jumps (24/20)

score is Lowest Round of both!

B.)

3 Rounds AFAP

20 Leg Lifts or Dragon Flies

45 Sec Plank Hold

8/14/18- Tuesday Training

A.)

Med Ball Bench Press- 5 sets of 10 reps AHAP superset with 5 sets of 5-10 Strict Pull Ups (use band if needed to get all reps!)

B.)

3 Rounds for Time

25 Push Ups

30 AB Mat Sit Ups

400 Meter Run

8/13/18- Monday Training

A.)

Back Squat- 15 min to work up to a heavy set of 3 Reps!

B.)

For Time

150 Wall Balls (20/14)

Run 100 meters every time you break!

(Breaks are when you stop moving! Cannot hold the ball in front rack!)

C.)

5 Rounds

30 sec max Mountain Climbers

rest 30 sec b/w Rounds