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Saturday

February 4, 2017

Warm-up 5 Min Row General Mobility 2 Min glute/hip smash(lacrosse ball) 2 Min IT smash(quad roller) 2 Min Deltoid/Lat Smash (lacrosse ball) 2 Min Pec Smash(supernova ball) Metcon (Time) Partner WOD Complete 5 rounds, for time: Run 800m (together) 25 Overhead Squats 25 Sumo Deadlift High Pulls (35/25kg; Rx+ 43/30kg)  

Friday

February 3, 2017

Warm-up Double Under Practice 5 Mins of Practice. No Singles! General Mobility 2 Min glute/hip smash(lacrosse ball) 2 Min IT smash(quad roller) 2 Min Deltoid/Lat Smash (lacrosse ball) 2 Min Pec Smash(supernova ball) Gymnastics Pull Ups (5-5-5-5-5) strict, add weight if needed Ring Dips (5-5-5-5-5) Strict Metcon (Time) For time: Row 500m 150 Double Unders … Continue Reading

Thursday

February 2, 2017

Warm-up Run Parma Loop Snatch/C&J Mobility 2 Min Deltoid smash (lacrosse ball) 2 Min glute/hip smash (lacrosse ball) 2 Min IT smash (quad roller) 2 Min Pec smash (supernova ball) Snatch Warm-up *guided by coach Weightlifting Snatch Complex (Sn HP + PSn + Hang Sn) (3-3-3-3-3) (1) Snatch High Pull + (1) Power Snatch + … Continue Reading

Wednesday

February 1, 2017

Warm-up 5 Min Row General Mobility 2 Min glute/hip smash(lacrosse ball) 2 Min IT smash(quad roller) 2 Min Deltoid/Lat Smash (lacrosse ball) 2 Min Pec Smash(supernova ball) WeightliftingĀ  Turkish Get Up (3-3-3-3) Metcon (AMRAP – Rounds and Reps) Complete AMRAP in 20 minutes: 10 KB Swings 10 Box Jumps 10 Toes to Bar (24/16; Rx+ … Continue Reading

Tuesday

January 31, 2017

Warm-up 5 min Bike WattBike 5 min General Mobility 2 Min glute/hip smash(lacrosse ball) 2 Min IT smash(quad roller) 2 Min Deltoid/Lat Smash (lacrosse ball) 2 Min Pec Smash(supernova ball) 2 Rounds 10 PVC Overhead Squats 10 PVC Standing Good Mornings 10 Ring Dips 10 Ring Row max handstand hold Weightlifting Bench Press (5-5-5-5-5) Bent … Continue Reading

Monday

January 30, 2017

Warm Up Snatch/C&J Mobility 2 Min Deltoid smash (lacrosse ball) 2 Min glute/hip smash (lacrosse ball) 2 Min IT smash (quad roller) 2 Min Pec smash (supernova ball) Barbell Complex DL-HCl-FSq-PP-Bsq-BOR Weightlifting Clean and Jerk (3-3-2-2-1) Clean Pull (3-3) Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups  

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