All posts by Hillary

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: 5 Strick Knees 2 Elbow
Min 2: 2 Sets of (2 kipping Swings + 2 Kipping Knees 2 Elbow)
Min 3: 30 Single/Double Unders

2RDs
Min 1: 2 Kipping Knees 2 Elbow + 4 Kipping Swings
Min 2: 5 Kipping Knees 2 Elbow
Min 3: 30 Single/Double Unders

WOD:

800m run

30 handstand push-ups

400m run

40 ring dips

800m run

50 push-ups

for time

*mobility*

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 pull-ups

10 jump squats

-3:00 rest-

WOD 2:

6:00 AMRAP of

5 sumo deadlifts (135/95)

10 :02 hold back extensions

 

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 limbs touch ground between reps l)

10 hollow rocks

:10 hollow hold

5 rounds for time

Sunday 7/16/17

IMG_4584

 

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

2 heaving snatch balance

EMOTM for 9:00

WOD:

12 knees to chest

12 later over the bar jumps

6 shoulder to overhead (95/65)

6 alternating front rack lunges

12:00 AMRAP

 

 

Saturday 7/15/17

IMG_4591

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 post throw)

Partner WOD:

300 double unders

300 wall ball shots

3000m row

-1 athlete works while 1 rests.

-each time there is a switch, both athletes perform 2 burpees

 

 

Thursday 7/13/17

IMG_4472

 

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 push-ups

10 back squats (body weight)***

3 rounds

*** or roughly 60% of your 1 rep max

**  please take into account that is a relatively lengthy work out and that it includes a rower. Depending on how many athletes participate,  we may need to stagger the start, which could result in class running over a bit.

Wednesday 7/12/17

IMG_4495

 

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 hang power snatch

2 overhead squats

Rest, then-

CORE BUILDER:

:45 on/:15 off of

reverse crunch

plank knee taps

sit-ups

scissor kicks

repeat

8:00 clock