Month: May 2017

  5:00am 1 on 1, 6:00am, 5:30pm, NO YOGA TONIGHT buy in: 500m row sprint for time WOD: “Fat Amy” 50 air squats 10 burpees 40 sit-ups 10 burpees

5:00am 1 on 1, 6:00am, 6:00pm strength: sumo deadlift 5-5-5-5 WOD: 12 wall ball press 8 weighted candlesticks 200m run 6 rounds  

6:00am, 6:00pm strength: back squat 5-5-5-5 (next week will Lift will go back to Monday) WOD: 20 mountain climbers 20 toe touch 20 lateral bar jumps 10 bent over

8:30am, 9:45 level 1 group run with 10 stops along the way!

  6:00am, 7:00am, 5:30pm front squat deload at 70, 60 and 50% WOD: 10-9-8-7-6-5-4-3-2-1 overhead squats (95/65) hand offs

  5:00am 1 on 1, 6:00am, 5:30pm, 6:30pm yoga Partner WOD: “Liam’s Life” Round 1: (Barbell hold) 25 wall balls 15 toes to bar Round 2: (overhead barbell hold)

5:00am 1 on 1, 6:00am, 5:00pm 1 on 1, 6:00pm Strength: bench press deload for 3:00 each at 70 and 60%, rep out for 1:00 at 50%. WOD: 75

5:00am 1 on 1, 6:00am, 6:00pm 8:00 core l- hang (alternate knee tucks), plank, hollow holds, superman holds WOD: 400m run 21 American KB swings 12 pull-ups 3 rounds

  6:00am, 6:00pm, 7:00pm 1 on 1 strength: deloading power clean 2 reps at 70% of 1 rep max for 3:00 3 reps at 60% of 1 rep max

  8:30am Strength: deload sotts press at 50-60% of last week’s max 4 reps emotm for 5:00 deload squat snatch at 60% of 1 rep max 3 reps emotm