Workout of the day

Friday, July 27, 2018

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Strength: 

1RM Clean and Jerk

Partner wod:

10 1MIN RDS each of :

25 Air Squats

Max Clean and Jerk 155/105

Coach's Notes:

Thursday, July 26, 2018

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MetCon:

100 DU

Rest 1MIN

1000M Run + 100DU

Rest 2MIN

2000M Row + 100DU  

Rest 3MIN

1000M Ski + 100DU

30MIN CAP

20MIN of Stretching

Coach's Notes:

Wednesday, July 25, 2018

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Strength:

1RM Deadlift

MetCon:

5 RDS: 

500M Run

200M DB Farmers Walk 50/35 or KB 53/35

If you think it is to hot feel free to Row or Ski the run. Walk still required ;)

Coach's Notes:

Tuesday, July 24, 2018

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Strength:

Snatch

20 min to establish 1 RM

MetCon:

60 Wall Ball

50 Air squats 

40 OTB Burpees

30 Front Rack Lunges

20 SDHP 75/55

10 Snatch 

Coach's Notes:

Saturday, July 21, 2018

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Strength:

Back Squat 5rm 

Metcon:

@ 0:00: 15-12-9 For Time: 

Thruster, 95#/65# 

Chest-to-Bar Pullup

 @ 4:00 12-9-6 For Time: 

Thruster, 95#/65# 

Chest-to-Bar Pullup 

@ 7:00 9-6-3 For Time: 

Thruster, 95#/65# 

Chest-to-Bar Pullup

Coach's Notes:

Friday, July 20, 2018

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Str: 

Power clean and jerk - work to a heavy 

Partner Wod: 

800m Run 

60 Burpee over the bar 

50 Front squat 

40 STOH 

30 Snatch 

40 STOH

50 Front Squat

60 Burpee over the bar

800m run 

RX 135/95

Coach's Notes:

Thursday, July 19, 2018

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Warm up/Skill: 

60' Inch worm

10 PVC Pass Through, Behind the neck press, OHS 

MetCon: (for quality) 30MIN AMRAP

1,000-m Run, Bike, Row or Ski

10 thoracic rotation

800-m run

1,000-m Run, Bike, Row or Ski

10 jefferson curl 

:30 passive hang 

 800-m run

1,000-m Run, Bike, Row or Ski

3MIN of planking

20MIN of Stretching

Coach's Notes: