Thursday 9/13/18

6:00am, 6:00pm skill: 10:00 running clock; 4 attempts at unbroken double unders. 1:00 rest between sets WOD: 9 burpee box jumps 12 barbell curls (45/35) 9:00 AMRAP Endurance: 1
Hillary no comments

Wednesday 9/12/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:10pm Prime Time Fitness Strength: hang power clean deload 3 reps at 70% of 1 rep max for 4:00 4 reps at 60%
Hillary no comments

Tuesday 9/11/18

6:00am, 6:00pm skills: Gymnastics 15 Min EMOM 2 RDs Min 1: 6 Supine Toes 2 Kettlebell Min 2: 6 Kipping Swings Min 3: 30 Single/Double Unders 2RDs Min 1:
Hillary no comments

Monday 9/10/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:15pm Trap Yoga! strength: front squat deload 4 reps at 60% of 1 rep max for 9:00 WOD 1: 6:00 AMRAP of 5
Hillary no comments

Sunday 9/9/18

8:30am Strength: power snatch 1-1-1-1 WOD 1: 8:00 clock EVENS: mountain climbers for :40 ODDS: AMRAP floor press (95/65) -rest- WOD 2: Hollow complex 10 hollow lifts (all 4
Hillary no comments

Saturday 9/8/18

8:30am, 9:30am 1 on 1 drills: 6 pt suicides; EMOTM for 8:00 WOD movements: slam ball clean and heaves Row for calories kettlebell pulls Push press
Hillary no comments

Friday 9/7/18

6:30am, 5:30pm Strength: push jerk 1-1-1-1 WOD: 40’ weighted lunges 20 reverse crunches 10 dumbbell power cleans (5/5) 12:00 AMRAP REMINDER: Monday is Trap Yoga at 7:15pm!
Hillary no comments