Sunday 7/16/17

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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

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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

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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

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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

 

 

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

 

EVERYTHING YOU NEED IS ALREADY INSIDE!