Thursday 9/1/16

6:00am, 6:00pm “Filthy Fifty” 50 box jumps 50 jumping pullups 50 kettle bell swings 50 walking lunges 50 knees to elbows 50 push press (45) 50 back extensions 50
Hillary no comments

Wednesday 8/31/16

6:00am, 6:00pm strength: bench press 3-3-3-3 WOD: 0:00-3:00 3 pullups 6 push-ups 9 squats 3 rounds 3:01-6:00 3x 130m runs 6:01-9:00 4 pull-ups 8 push-ups 12 squats 3 rounds
Hillary no comments

Tuesday 8/30/16

6:00am, 6:00pm slills: chose 2. 10:00 running clock WOD: 5 power snatch (95/65) 10 hand stand shoulder taps (sub 30 plank shoulder taps 20 back extensions 30 toe touch
Hillary no comments

Monday 8/29/16

6:00am, 6:00pm strength: hang power clean 3-3-3-3 WOD: Death by (Power clean to) weighted lunges burpees beginning with 2 reps each, add 1 rep each minute to both movements.
Hillary no comments

Sunday 8/28/16

8:30 AM, 9:45 AM level 1 strength: Barbell jump squat 2–2 –2–2 WOD: 10 barbell curls 20 floor wipers 130m run 8 barbell curls 16 floor wipers 130m run
Hillary no comments

Saturday 8/27/16

8:00am, 9:00am yoga Team med ball warm up WOD: Teams of three 120  slam ball squat toss 120  inchworm to push up 120 cal row 14:00 time cap 400
Hillary no comments

Friday 8/26/16

6:00am, 7:00am, 5:30pm, 6:30 1 on 1 strength: front squat 5-5-5-5 :20 box dips :20 box jump overs :20 weighted situps :30 plank :30 rest 5 rounds
Hillary no comments

Thursday 8/25/16

6:00am, 6:00pm 5 Romanian deadlifts 10 pullups 30 double unders 12:00 AMRAP   1 mile run   mobility
Hillary no comments

Wednesday 8/23/16

5:00am, 6:00am, 5:15pm level 1, 6:00pm strength: Bench press 5-5-5-5 WOD: staggared start- 1600m row 45 thrusters 20 toes to bar 45 Russian kettlebell swings 20 over the shoulder
Hillary no comments

Tuesday 8/23/16

6:00am, 6:00pm skills: pistols/modifications Dips/muscle up progressions/ muscle ups 9:00 WOD 1: 7:00 AMRAP of 3 box jumps 5 push-ups 7 push press (95/65) 9 situps 2:00 rest WOD
Hillary no comments