Tuesday September 30th

Warm Up

400 m run

Then 2RNFT

10  jumping squats

10 Push ups

10 Bar Taps

10 Sit-ups

finish with

400 m run

Mobility

2-4 Min

Shoulder Banded Stretch

Shoulder mobility with KBS

 

Strength Shoulder Press week 3

5@  75

3@ 85

1@ 95

 

 

Clean Warm up

3sec Pause from top down( Pockets,Knees,Floor)

Power Clean X3

Power Clean to Front Squat x3

(Squat) Clean

 

Clean Warm Up 2 Pausing 3 sec Working from Floor,Knees,pockets)

Power Clean X2

Power Clean to Front Squat X 2

(squat) Clean X2

WOD

8 Min AMRAP (135/95)

3 Clean&Jerk/ 3 K2E

6 Clean & Jerk/ 6 K2E

9 Clean & Jerk / 9 K2E

12 Clean & Jerk / 12 K2E

15…

18..

21..

 

 

 

 

 

 

 

 

 

 

Monday September 29th

Happy 20th Birthday to Our Daughter Tyra!  Your amazing and were proud of You!  Dedicating today’s workout to Tyra…Because she Loves Squats and Pullups just as Much as I Do!   this WODS Just FOR  You!

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Warm Up

400 m run

15 WallBalls (light)

15 Mountain climbers

10 Ring Rowsimage

15 Back extensions

Duckwalk

Mobility 2-4 min each

hip/ankle

 

 

 

Strength week 3/4

Back Squats

5@   75

3@  85

1@. 95

 

 

WOD 10 min Mary

5  HSPU

10 Pistols

15 Pull ups

 

 

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Friday September 26th

Warm Up

800 m run

10 Goodmornings

10 Shoulder Pass Thrus

10 Squats

10 Scorpion (Dynamic)

10 Mountain Climbers

10 Ring Rows

Mobility

Hip/ couch stretch

Ankle/ Banded distraction

Shoulder/ Banded Distraction and overhead Bar w/Foam Roller Stretch

Strength Deadlifts

Find Your 3 RM then 4 X 3 of 90 % of 3RM

Met Con For Time

400 m Run

15OHS 65/95

3MU or sub 9 C2B

400 MRun

15 Thrusters 65/95

3 MU or 9 C2B

 

 

 

 

 

September 25th

Warm Up 1X

400m Run

Bear crawl

Bear crawl Backwards

Lunge with Leg Raise

Flip The Bacon

Spidermancrawl

 

Skill/Strength Work

Midline stability

3X around cone

 

Power Cleans

3@ 60

3@ 70

3X 3 @ 80

 

Met Con 6 Rounds

6 Box Jumps

6 Jumping Lunges

6 K2E

 

 

Wednesday September 24th

WARM UP

400 m run

Walking Lunge

Pull ups

Squats

Push ups

Handstand Hold (accumulate  30 sec)

Mobility

Hip

couch Stretch

worlds Greatest Stretch

ankle

 

Strength

Backsquats

3@ 70

3@ 80

3@ 90

 

WOD For Time

 

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

 

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Tuesday September 23rd

Warm Up

400 m run

10 Spider-Man push ups

10 Jumping squats

10 Goodmornings

3Rounds

200 m run rest is 2:1 ( if you ran your 200 in 1 min rest would be 2 min)

Mobility

Ankle

Shoulder Banded stretch

Snatch grip shoulder stretch with foam roller

 

 

 

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Snatch Warm up drills  2 each

3 sec pause top down

-Muscle Snatch

-Power Snatch

-Power snatch to an OHS

-(Full Snatch)

 

imageStrength

Snatch Grip Deadlift

3 @ 50%

3 @60%

2X 3 @ 70

Snatch High Pull

3@ 60

3 @70

2×3 @80

 

Met Con For Time

Annie

50-40-30-20-10

DU

Sit Ups

 

 

 

 

September 22 nd Monday

Warm up

600 m run

10 good mornings

10 SHPT

10 Squats

10 push ups

10 Ri g Rows

10 Mountain Climbers

 

Strengrth

Shoulder Press

3 @70

3 @ 80

3@ 90

 

Warm up/ Tech

Thruster

 

Met Con 21-15-9 For Time

Thrusters 95/65

Pull ups

 

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