Tuesday 1/20/15

6:00am, 6:00pm, 7:00pm   Buy In: 50 weight squats; any weight, any style   WOD: 25-20-15-10-5 of 1 arm (alternating each rep) kettlebell swings hands to elbows plank plate
Hillary no comments

Monday 1/19/15

6:00am, 7:00am level 1, 6:00pm with Coach Cam, 7:00pm   strength: bench press 3-3-2-2-2   WOD: 10 pull-ups 10 box jumps 10 push press 6 rounds  
Hillary no comments

Sunday 1/18/15

8:30am, (9:45 am 1 on 1)   Strength: seated strict press 5-3-2-max rep   WOD: 12 lateral step ups 10 reverse crunches 8 left arm bent over row 8
Hillary no comments

Saturday 1/17/15

8:00am
Hillary no comments

Friday 1/16/15

6:00am, 7:00am level 1, 5:00pm, 6:00pm Strength: Hang Power Clean 5-5-3-3-3   WOD: 4 dead lifts 2 burpees every minute on the minute, increase burpees by 2
Hillary no comments

Thursday 1/15/15

6:00am, 6:00pm 3:00 double under practice followed immediately by 7:00 jumprope drills WOD: 1:00 floor wipers 1:00 box jumps 1:00 1 arm power snatch 1:00 rowing 1:00 candlesticks 1:00
Hillary no comments

Wednesday 1/14/15

  6:00am, 6:00pm, 7:15pm team training, (8:30pm private)   Strength: front squat 5-5-3-3-3   WOD: 5 pull ups 10 barbell thrusters 15 hollow rocks 20 double unders 10:00 AMRAP
Hillary no comments

Tuesday 1/13/15

6:00am, 6:00pm, 7:00pm buy in: 500m row sprint; rest 1:00 3 rounds   WOD: 40m farmers carry 25 sdhp 25 stationary lunges 25 strict ball press shots 40m farmers
Hillary no comments

Monday 1/12/15 New Lifting Cycle

6:00am, (7:15am private), 6:00pm with COACH CAM!, 7:00pm Strength: Bench Press 5-5-3-3-3   WOD: 10 box step ups 15 sit-ups 10 hang muscle cleans 10 rounds for time  
Hillary no comments

Sunday 1/11/15

  8:30am   Strength: Turkish get ups 5-5-3-3-2 each side, increasing weight each round   WOD 1: 10 wall ball shots 8 medball sprawls 6 medball power cleans 7:00
Hillary no comments