Programming: Week of September 17th-21st

Monday, September 17th 2018

Warm up: 3Rounds Of

200m row

10 deep lung twist

10 per leg dynamic toe touches

10 air squats

10 penguins


Strength
: Deadlift 2 sets of 5 warm up then

10-10-10


WOD: 12 min amrap

7 deadlifts 275/185

30 double unders

7 wall balls 25/20 = guys can partner up 1 start on deadlift other on W.B.

 

Tuesday, September 18th 2018

Warm Up: 400m run

Then, Tabata –

pigeon stretch-
wall-less couch stretch

down up dog-
plank balance

Burgner warm up

Strength- Hang power clean & Jerk

5-5-5-5-5

WOD- 6 min. AMRAP x 3 Rounds

4 alt turkish get ups 50/35

8 single arm alt. hang D.B. clean & jerk 50/35

12 lunges (no weight)

1 min rest.

 

Wednesday, September 19th 2018

Warm up

250m row/200m run/400m bike

All 3 start where ever

3 matches of tic tac medball

Strength- BackSquat

5-5-5-8-8-8

50%-60%-65%-70%-70%-75%

WOD- 3 rounds for time

30 box jumps

300m run

 

Thursday, September 20th 2018

Warm up: 4 Rounds Of
100m run

4 ring rows-

8 lunges-

4- 6 point burpees

Strength- FGB Coregrinder (scored)

2 rounds, 1 min per station, of:

Ab Wheel Roll Out

Russian Twist, 25 lbs

Dragon Fly

Mountain Climbers

Lemon Squeezer

WOD: Chelsea

Every 1 min for 30 mins do:

5 Pull-ups 10 Push-ups 15 Air Squats

Scaled will have lower reps

 

Friday, September 21st 2018

Warm up- Bring Sally Up: Med-ball Thruster Edition


Empty barbell bell partner rack mobility

Strength-

Front Squat- 3-3-3-3-3

Then

Shoulder Press- 3-3-3-3-3

WOD- For Time

21-15-9 for time

Row cal & push press 75/55
(5-Min Time Cap)




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