1/11/2018

1RM Shoulder Press Build up to a max effort shoulder press for 1 rep.   EMOM 15 1 Power Clean 3 Front Squats   Foam Roll Finish  

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January 7, 2018

1/10/2018

Cartwheel Progression https://youtu.be/Oxam-UViKG8 Start with the box/circle, and progress into an arc. Work on active shoulders, glutes, straight arms and legs.   AMRAP 25 4 Pullups 8 Air Squats 10 Deadlifts (135/95) 20 Double Unders

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January 7, 2018

1/10/2018

Kettlebell Tech With a light kettlebell, do a ladder from 1 up to 10: Swing Snatch Clean and Jerk Windmill Do a set on one arm, then do a set on the other arm (1 each left arm, then 1 each right arm, rest. 2 each left arm, 2 each right arm, etc).   7…

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January 7, 2018

1/8/2018

Texas Pushup Challenge Ladder 1-10: Standing start. Drop down, do 1 good pushup. Stand up. Without resting, drop down and do 2 good pushups. Continue until you have done 10 pushups. Score is the number you get unbroken, without rest. After you break, still continue until you’re done with all sets, resting as needed. 1RM…

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January 7, 2018

12/29/2017

Deadlift 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85%   4 Rounds for time: 6 Front Squats, (135/95) 12 Toes-to-bars 12 Lunge Steps 20 Wall Balls (20/14)

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December 24, 2017

12/28/2017

Bench Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85%   EMOM 12

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December 24, 2017

12/27/2017

Back Squat 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85%   Partner WOD: Row 5k 50 Front Squats (135/95) 50 Box Jumps (24/20) One partner works on meters/reps. Other partner holds plank. When plank drops, switch.

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December 24, 2017

12/26/2017

Shoulder Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85%   Barbara 5 Rounds for time: 20 Pull ups 30 Push Ups 40 Sit ups 50 Air Squats Rest 3min

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December 24, 2017

12/22/2017

Bench Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80%   AMRAP 15 15 Toes to Bar (TTB) 15 Box Jumps (24/20) 15 Front Squats (95/65)   Finisher 2 attempts Max reps push ups without dropping to your knees. Scaled,

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December 18, 2017

12/21/2017

Overhead Squat Work up to a heavy triple. After a few warmup sets, limit your working sets to 10 or less.   AMRAP 7 KB Clean and Jerk (53/35lbs) Switch hands and rest as needed.   Finisher 10 Single Unders 5 Double Unders 2 Triple Unders Repeat until coach is tired.

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December 18, 2017
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