practice

Saturday 4.11.2015

wodSTRENGTH10 min Thruster work (extended warmup- go heavier than what you will use in wod)

CONDITIONING Teams of 2 120 Thrusters 95/65 120 Toe 2 Bar

Work can be done in any order and broken any way

Friday 4.3.2015

wodSTRENGTH15 min for 3 RM Floor Press

CONDITIONING "Running Cindy"

20 min AMRAP  2 Rounds of Cindy: 5 Pull-Ups 10 Push Ups 15 Squats Then, 200m Run

Finisher 4 x 45 sec Plank Hold

COMPETITION 15 min MU Practice

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Monday 3.23.2015

wodSTRENGTHA. 1RM Bench with Chains- Men and Women +1 Chain per side B. 3 x ME Double Unders or 5 min Double Under Practice

CONDITIONING 6 min AMRAP: 6 Renegade Row w/ Push-Up 6 DB Push Press

Finisher 120 Banded Push Downs

Wednesday 1.21.2015

wodSTRENGTH10 min EMOM:  Push Press x 3 @55%

CONDITIONING “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats

Finisher 100 Weighted Sit Ups

COMPETITION 10 min Muscle Up Practice 30 2’-Deficit HSPU

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES