Wednesday 3/1/17

6:00am, 6:00pm Strength: bench press deload 3 @ 70% of 1 Rep max for 2:00 4 @ 60% of 1 Rep max for 5:00 Rep out at 50% of
Hillary no comments

Tuesday 2/28/17

6:00am, 6:00pm Skill Builder: 7:00 pull-ups (strict, kipping, butterfly) WOD: 1:00 work/1:00 2 pull-ups then rest remainder of minute – Jingle jangles – 30-50 double unders – dumbbell power
Hillary no comments

Monday 2/27/17

  6:00am, 6:00pm Strength: Hang squat Deload 2 @ 70% of 1 Rep max for 3:00 3 @ 50% of 1 Rep max for 4:00 5 @ 50% of
Hillary no comments

Sunday 2/26/17

  8:30am Strength: deadlift deload at 60% of 1 rep max 4 reps EMOTM for 7:00 snatch pull heavies 4 reps EMOTM for 3:00 snatch hold :25 EMOTM for
Hillary no comments

Saturday 2/25/17

Hillary no comments

Friday 2/24/17

6:00am, 7:00am, 5:30pm WOD: “Open WOD 17.1” 20:00 to complete 10 dumbbell snatches 15 burpees box jumpovers 20 dumbbell snatches 15 box jumpovers 30 dumbbell snatches 15 burpees box
Hillary no comments

Thursday 2/23/17

  6:00am, 5:30pm, 6:30pm yoga Skill: 5:00 skill of choice 6:00 weighted push-ups w/ partner assist WOD: “Jackie” 1,000m row 50 thrusters (45/35) 30 pull-ups * athletes will start
Hillary no comments

Wednesday 2/22/17

  6:00am, 6:00pm Strength: bench press 1-1-1-1 WOD: 20 land mines 10 right arm overhead plate squats 20 toe taps; 2 count 10 left arm OH plate squats 13:00
Hillary no comments

Tuesday 2/21/17

6:00am, 6:00pm Skill Builder: hand stand practice, 8:00 WOD: 1:45 on/:15 off of – row for calories – push press – box jumps – plank 1:00 rest 2 rounds
Hillary no comments

Monday 2/20/17

6:00am, 6:00pm Strength: hang squat clean 1-1-1-1 WOD: 30 double unders, then 3-6-9-12-18-21 ball slams shuffles Then, 30 sit ups
Hillary no comments