Sunday 9/16/18

8:30am

strength:

power snatch deload

2 power snatch + 1 hang power snatch @ 60% of 1 rep max for 4:00

2 power snatch + 2 hang power snatch @ 50% of 1 rep max for 4:00

WOD:

12-9-6-3 of

Rolling V ups

Traveling man makers w/ knee tucks

Friday 9/14/18

6:00am, 5:30pm

strength:

Push jerk deload

2 reps at 70% of 1 rep max for 3:00

4 reps at 50% of 1 rep max for 5:00

WOD:

500m row

25 knees to elbows

25 back squats (95/65)

3 rounds

***LTU’s 3rd game is a home one against Pittsburgh this Saturday at noon!!! Fun times for anyone who wants to join! Tickets are $12***

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% of 1 rep max for 3:00

WOD:

12 sit-ups

9 American kettlebell swings

6 goblet squats

8 rounds

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

EVERYTHING YOU NEED IS ALREADY INSIDE!