Month: July 2017

  830am with Coach Cara, 10:30am 1 on 1, 11:30am 1 on 1 Strength: deloading at 70-80% of snatch drop 1 rep max 1 snatch drop 1 snatch balance

8:30am with Coach Cara Partner Warmup: 400m burden carry (1 ball, alternating carry) 20 15# push press 20 :03 hold lateral lunges 25 partner weighted sit-ups (both athletes sit-up

  6:00am, 7:00am, 5:30pm, 6:35pm kids class strength: thrusters 1-1-1-1 WOD: 5 handstand push-ups 10 hollow rocks 20 double unders 130m run 8 rounds

  6:00am, 5:30pm, 6:40pm-7:10pm mobility Hero WOD: “Zeus” 30 wall ball shots 30 sumo deadlift high pulls (75/55) 30 box jumps 30 push press (75/55) 30 calorie row 30

  6:00am, 7:30am 1 on 1, 5:00pm 1 on 1, 6:00pm, 7:00 pm level 1 strength: hang squat cleans 1-1-1-1 WOD: EMOTM for 10:00 1 power snatch (95/65) 1

  5:00am, 6:00am, 7:00am 1 on 1, 6:00pm, 8:00pm 1 on 1 skill session: 9:00 coaches choice WOD 1: minute 1: 5 pull-ups 4 deadlifts 3 power cleans minute

  6:00am, 6:00pm, 7:00pm 1 on 1 strength: power snatch 1-1-1-1 WOD: EMOTM for 16:00 1:00 10 Bradford presses 1:00 12 weighted box squats 1:00 10/13 calorie row 1:00

  8:30am, 10:00am 1 on 1 strength: snatch drop 1-1-1 snatch balance 1-1-1 heaving snatch balance 1-1-1 WOD: 6 snatch grip power shrugs 9 hand release push-ups 12 starfish

  8:30am “Lucy” 5 rounds for time of 5 pull-ups 10 burpees 400m run

  6:00am, 7:00am, 5:30pm, beer league 6:40pm!!! strength: thrusters 3-3-3-3 WOD: 40-30-20-10 ball slams reverse lunges