Month: June 2017

  5:00am 1 on 1, 6:00am, 7:00am, 5:30pm Strength: thrusters 5-5-5-5 WOD: 15-12-9 of pullups power cleans push press

  6:00am, 7:00am 1 on 1, 5:30pm, 6:30pm Mobility, 7:00pm level 1 Monster walks; left, right, forward, back. Rest 2:00. repeat. Endurance builder: sprints x 8 WOD: 10 windmills

  6:00am, 5:00pm 1 on 1, 6:00pm strength: hang clean 5-5-5-5 WOD: 21-15-9 of renegade row push ups toes to bar   REMINDER: Don’t forget about tomorrow’s 30 minute

  5:00am 1 on 1, 6:00am, 6:00pm “Whitten”; a Hero WOD 22 kettle bell swings (2 pood/1.5 pood) 22 box jumps 400m run 22 burpees 22 wall ball shots

  6:00am, 6:00pm, 7:00pm 1 on 1 strength: hang power snatch 5-5-5-5 1:00 shuffles 1:00 tire strikes 1:00 pistols 1:00 ring push-ups 1:00 candlesticks 1:00 rest 3 rounds 17:00

  HAPPY BIRTHDAY, E!!!! 8:30am, 10:30am 1 on 1 Strength: Snatch drop 3-3-3 snatch balance 3-3-3 heaving snatch balance 3-3-3 WOD: “Hubbs” 33 hang power cleans (85/55) 33 sit-ups

  6:00am, 7:00am, 5:30pm with Frank strength: hang power clean deload 2 @ 70% for 3:00 3@ 60% for 3:00 5 @ 50% for 2:00 WOD: minute 1: 5

  6:00am, 5:30pm skills: athlete’s choice 8:00 WOD: :45 row/:15 transition :45 dumbbell thrusters/:15 transition :45 barbell sit-ups /:15 transition :45 box jumps/( :15 transition) 1:00 rest 4 rounds

  6:00am, 5:30pm 1 on 1, 6:00pm strength: suno deadlift deload WOD: “Ivan the Terrible” 5 round workout; each round begins with :90 of jump rope 50-40-30-20-10 of Lunges

5:00am 1 on 1, 6:00am, 6:00pm Core builder: dragon flags 3:00 L hangs 5 sets of max hold Eggie crunches x50 reps WOD: 8 overhead squats 16 back extensions