Friday 4/29/16

6:00am, 7:00am, 5:30pm strength: deloading overhead squats WOD 1: “Grace” repeat 30 clean and jerks (135/95) rest, then- WOD 2: 10-9-8-7-6-5-4-3-2-1 sumo deadlift with same weight as C&J burpees
Hillary no comments

Thursday 4/28/16

6:00am, 6:00pm buy in: 800m run WOD: 6 box step ups 12 ball slams 18 target jumps 8 rounds RUNNING/CORE CHALLENGE DAY 4: 20 starfish :20 forward plank 3
Hillary no comments

Wednesday 4/27/16

5:00am, 6:00am, 6:00pm strength: deloading push press at 70,60 and 50% of one rep max. WOD: benchmark workout for Running/Core challenge: 1 mile run in either 200m route or
Hillary no comments

Tuesday 4/26/16

6:00am, 5:00pm private, 6:00pm buy in: 8:00 muscle up/ progression practice WOD: 1 wall walk 3 power cleans 5 back squats 7 chin ups 9 5m shuffles 18:00 AMRAP
Hillary no comments

Monday 4/25/16

6:00am, 6:00pm DELOAD WEEK! Strength: power snatch 3@70% of 1 rep max for 4:00 5@50% of 1 rep max for 3:00 WOD: to be posted on the board RUNNING/CORE
Hillary no comments

Friday 4/22/16

6:00am, 7:00am, 5:30pm strength: overhead squat 1-1-1-1 WOD: 10 jump squats 15 sumo deadlift high pulls 10 plyo push-ups 15 front squats 10 sit ups 15 bent over rows
Hillary no comments

Thursday 4/21/16

6:00am, 6:00pm buy in: 8:00 wall walks, hand stand holds, and hand stand walks 10:00 core work WOD: “Grace” 30 clean and jerks rest, then stair run.
Hillary no comments

Wednesday 4/20/16

5:00am, 6:00am, 6:00pm strength: push press 1-1-1-1 WOD: 1:00 row for calories 1:00 front rack lunges 1:00 hand stand push ups 1:00 candlesticks 1:00 rest 3 rounds for total
Hillary no comments

Tuesday 4/19/16

6:00am, 6:00pm buy in: 50 floor wipers plus 2:00 plank WOD: 5 Romanian deadlifts 7 toes to bar 35 double unders 18:00 AMRAP cash out: 400m run farmers carry
Hillary no comments

Monday 4/18/16

6:00am, 6:00pm strength: Power snatch 1-1-1-1 WOD: 3 rounds for time of 5 power cleans (135/95) 15 hollow rocks 200m run 5 power cleans 15 supermans 200m run 1:00
Hillary no comments