Month: November 2015

  6:00 AM, 6:00 PM, 7:00 PM strength: power snatch 1-1-1-1 WOD: 30 double unders 20 knees to elbows 10 Romanian Deadlifts (135/95) 5 rounds  

8:30am Snatch drop 3-3-3 snatch balance 2-2-2 heaving snatch balance 1-1-1 WOD: 5 R arm dumbbell snatch 5 L arm dumbbell snatch 10 L leg weighted plate steps 10

6:00am and 7:00am only- no PM classes strength: strict press 3-3-3-3 WOD: 15-12-9-6-3 of Pull-ups clean and jerk (115/75) broad jump

7:00am 10:00 core work Tabata This: hand release push-ups row for calories Bent over barbell row jack squats mountain climbers 10:00 mobility

6:00am, 7:00pm team training strength: back squat 3-3-3-3 WOD: 10 power cleans 15 reverse crunches 20 box jumps 5 rounds for time ** no PM classes for the remainder

6:00am, 6:00pm, 7:00pm private buy in: 7 rounds of 7 burpees 4 come suicides WOD 1: EMOTM for 10:00 of 12 wall ball shots plank remainder of 1:00 -rest-

6:00am, 6:00pm, 7:00pm Strength: power snatch 3-3-3-3 WOD: 4 handstand push ups 8 pistols 16 hollow rocks 18:00 AMRAP

8:30am strength: snatch drop 5-5-5-5 snatch balance 3-3-3 Heaving snatch balance 1-1-1 WOD: 50 sit-ups 40 shoulder taps 30 ball slams 20 lunges 10 pull-ups 20 lunges 30 ball

8:00am partner wod!! buy in: 25 wall ball shots 50 double unders *each athlete Partner A: 10 ohs 10 American kettle bell swings 10 box jumps while Partner B

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training Strength: strict press 5-5-5-5 WOD: 1:00 row 1:00 seated plate pull 1:00 man makers 1:00 candlesticks 1:00 plate ground to overhead 1:00