Tuesday 11/1/16

6:00am, 6:00pm skill: dips and pullups 10:00 WOD: 10-9-8-7-6-5-4-3-2-1 of Power cleans (115/75) jerks (115/75) burpees mobility
Hillary no comments

Monday 10/31/16

HAPPY HALLOWEEN! 6:00am, 6:00pm Strength: hang squat clean 1-1-1-1 WOD: 12 Russian KB swings 12 goblet squats 12 weighted lunges 12:00 AMRAP *must hold KB the entire 36 reps
Hillary no comments

Sunday 10/30/16

8:30am Strength: Snatch pull 1-1-1-1 snatch balance 1-1-1-1 WOD: 8 upright rows 8 toes to bar 8 :00 AMRAP rest, then 6 barbell curls 6 side shuffles (15 ft)
Hillary no comments

Saturday 10/29/16

8:00am partner WOD: 8 jumping pullups 10 plate ground to overheads 12 weighted toe reaches AMRAP back squats 8 rounds 400m farmers carry
Hillary no comments

Friday 10/28/16

6:00am, 7:00am, 5:30pm, 6:30pm competition prep Strength: bench press 3-3-3-3 WOD 30 Russian kettlebell swings 20 air squats 10 hang muscle cleans (75/55) 4 rounds
Hillary no comments

Thursday 10/27/16

6:00am, 6:00pm (reminder: today is the last 6:00pm Thursday class. Next week, November 3, begins the 5:30pm Thursday class time followed by yoga at 6:30pm) Skill: 6:00 upside down-
Hillary no comments

Wednesday 10/26/16

6:00am, 6:00pm, 7:00pm level 1 Strength: overhead squats 3-3-3-3 WOD: 5-10-15-20-15-10-5 R Leg split squats (95/65) L Leg split squats Floor wipers Back extensions
Hillary no comments

Tuesday 10/25/16

6:00am, 6:00pm 10:00 2 skills of choice; 5:00 each WOD: “Fight Gone Bad” 1:00 wall ball shots 1:00 sumo deadlift high pull 1:00 box jumps 1:00 push press 1:00
Hillary no comments

Monday 10/24/16

6:00am, 9:00am level 1, 6:00pm strength: hang squat clean 3-3-3-3 WOD: EMOTM for 15:00 20 double unders *3 hand release push-ups *increase by 1 until you can no longer
Hillary no comments

Sunday 10/23/16

8:30am, 1:00pm 1 on 1 strength: snatch pull 3-3-3-3 snatch balance 3-3-3-3 WOD: :45/:15 transition of shoot throughs rope climbs slosh pipe squats bench hops wall walks ring dips
Hillary no comments