All posts by Hillary

Tuesday 7/11/17

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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 2:

plank

minute 3:

candle sticks AMRAP

9:00

-3:00 rest-

WOD 2:

minute 1 and minute 2 remain constant

minute 3:

burpees AMRAP

9:00

score=total reps of candlesticks and burpees completed in six (6) 1:00 sets, plus each 5/4/3 round completed within the minute, plus each full plank minute completed.

 

Monday 7/10/17

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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 AMRAP shuffles

4 rounds

score= total number of shuffles

 

Sunday 7/9/17

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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

10:00 AMRAP

 

Thursday 7/6/17

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6:00am, 5:30pm, (Don’t forget 6:45-7:35 is Fitkids- meet at the box at 6:15pm if you’re carpooling!) 8:15pm 1 on 1

buy in:

30 ring dips

30 shoulder taps, assisted or unassisted

WOD:

“The 300″

25 pull-ups

50 deadlifts (135/95)

50 push-ups

50 box jumps

50 floor wipers

50 kb clean and press, alternating arms (1/.75 pood)

25 pull-ups

Wednesday 7/5/17

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6:00am, 5:00pm 1 on 1, 6:00pm

strength:

hang squat clean 3-3-3-3

WOD:

:30 jump rope **non stop**

8 hang muscle clean (75/55)

6 push press

12 butterfly sit-ups

6 rounds

**jumps must be in true nonstop fashion

 

 

Tuesday 7/4/17

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HAPPY INDEPENDANCE DAY!

7:30am, 10:30am 1 on 1

 

WOD:

200m run

15 sumo deadlift high pulls

200m run

10 candlestick jacks

400m run

15 front squats

400m run

10 candlestick jacks

200m run

15 sumo deadlift high pulls

200m run

 

 

Monday 7/3/17

6:00am ONLY!

Strength:

power snatch 3-3-3-3

WOD:

16-14-12-10-8-6-4-2 of

jumping pullups

box dips

wall ball shots

kettle bell swings

Tomorrow, 4th of July: 7:30am only, followed by Huntington Woods parade hosted at Lori’s house at 9:00am