170918

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Warm Up:
1 Minute Easy Row
Spiderman + Reach
:45 Sec Moderate Row
Active Sampson Stretch
:30 Sec Fast Row
Push-up to Down Dog
:15 Sec Sprint Row
Knuckle Drags

Strength:  Back Squat
Max @ 65%,
5 @ 80%,
Max @ 65%,
3 @ 85%,
Max @ 65%,
1 @ 90%,
Max @ 65%
Record total number of reps at 65%

WOD:  AMRAP9
9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

170916

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Mobility:
Foam Roll Lats
Foam Roll Upper Back
Foam Roll Quads / Adductors
Lacrosse Ball Trap / First Rib
:20 sec Pigeon Pose each side
Wrist Stretch
Child’s Pose

Warm Up:
3 Rounds
:40 Sec Easy Row / :20 Sec Fast Row
5 Push-ups
7 Sit-ups
9 Squats
Sampson Stretch

Strength:

Pause Split Jerk (Empty Barbell / Light Load)
3 x 2 (2 sec Pause Dip / 2 Sec Pause Split)

Clean Complex
Power Clean + Front Squat + Jerk (Light Load)
5 x 1

Clean and Jerk (For Load)
10 x 1

170915

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Warm Up:  3Rds
:90 sec Easy Row
1 Round Strict Cindy
:45 Sec Sampson Stretch
Couch Stretch
Ankle Mobility At Wall

Strength:  Back Squat
10 @ 65% New 1RM
8 @ 70%
6 @ 75%
8 @ 70%
10@ 65%

WOD:  For Time (18 Min Cap)
800m Run
30/22 Cal Row
25 Burpees
20 Power Clean and Jerks (115/85)

170914

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Mobility:
Foam Roll Lats
Foam Roll T-Spine
Foam Roll Quads / Adductors
Child’s Pose

Warm Up:  2Rds
200m Row
5 Burpees
7 Straight Leg Sit-ups
9 Squats
Sampson Stretch

Strength:
Hang Clean
1-1-1-1-1-HS

WOD:  AMRAP9
30 Double Unders
15 Thrusters (75/55)
** :45sec DU Attempts / 60 Singles**

170913

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Mobility:
Foam Roll Back
Med Ball T-Spine Opener
Foam Roll Quads / Adductors
Banded Shoulder Distraction
Couch Stretch
Pigeon Pose

Warm Up:
400m Light Jog
2 Rounds
Walking Lunge Step
8 Spiderman and Reach
12 Russian Baby Makers
10 Good Mornings (PVC)
5 Barbell Stiff Leg Deadlift

WOD:  For Time (30 Min Cap)
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

170912

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Warm Up:  3Rds
:40 Sec Easy Row
:20 Sec Sprint Row
3 Strict Pull-ups
5 Push-ups
7 AbMat sit-ups
9 Wall Squats

Mobility:
Foam Roll Lats
Child’s Pose
Pigeon Pose
Sampson Stretch

Strength:  Tempo Front Squat
(3 sec @ parallel 3 sec @ bottom 3 sec @ Parallel)
3 @ 50% New 1RM
3 @ 55%
3 @ 60%
3 @ 65%

WOD A:  AMRAP6
12 American KBS (53/35)
12 Goblet Squats (53/35)
REST 5 Minutes
WOD B: AMRAP6
6 Burpee Pullups
18 Walking Lunge Steps