MONDAY 1-23-17

MONDAY
WARM UP
5Min Cardio

2X
10 leg swings
5-7 Bar Taps
10 Banded squats
10 Scap Push Up
10 Ring Rows

STRENGTH

Back Squat
8 x 2 Reps 75%+
*try and get all of your sets at or above 75%!

WOD For time ( Rest is included in total time)

12-9-6
Hang Squat clean 135/95
strict pull ups

*Rest however long the 12-9-6 took you and then and repeat as:

9-6-12
Hang Squat clean 135/95
Strict Pull ups

FRIDAY 1-20-17

Warm up
5 min of Cardio
Run
Row
2-3X

10 SHPT
10 OHS
10 Snatch Balance
10 Sots Press
BANDED
5 W’s
5 T’s
5 V’s
STRENGTH
Squat Snatches
(19 min total with Rest)
EMOM for 5 minutes
5 Reps (=25 Reps)
*Rest 2 minutes
EMOM for 5 minutes
4 Reps(20 Reps)
*Rest 2 minutes
EMOM for 5 minutes
3 Reps(15 Reps)

*increase as you go along from 5’s to 4’s/and then 3’s. Do fast singles, each set and try to get about 40 seconds rest in each interval. This was tough try and focus on keeping strong form each rep as you get tired throughout each of the 5 minutes.

WOD
5 MIN AMRAP
10 BURPEE
50 m Sprint
*1 min Rest
5 MIN AMRAP
10 T2B
50 m Sprint

THURSDAY 1-19-17

WARM UP

Min 1 Jump rope/DU(20-40)
Min 2 wall walks( 2-5)
MIN 3 Alt Leg T2B (10-20)
MIN 4 Light Wallballs (10-20)

STRENGTH
FRONT SQUAT
5-5-5-3-3-3-1-1-1
BUILD UP TO A HEAVY 5’s then a Heavy 3’s then Singles

 

WOD FOR TIME

50-35-20
Row Calories
100 Double Unders
HSPU (Mod w/ seated DB Press)

Post Wod

100 Banded Push Downs

Mobility

WEDNESDAY 1-18-17

WED
WARM Up 2-3 X
100 m run
10 Ring Rows
10 Banded Goodmorning
10 step ups
15-20 sec nose to wall hold
SKILL 15 Min
5 -4-3-2-1
rope Climb
50 ‘Handstand Walk
(Sub w/ bear crawl or 50 alt shoulder taps )
WOD
FOR TIME
400 m Run
20 DEADLIFTS 135/185
20 Box jump over
400 m Run
15 DEADLIFTS
15 BOX jump Over
400 m Run
10 DEADLIFTS
10 Boxjump Over

MONDAY 1-16-17

img_5998

 

 

Martin Luther King Jr. Day
America honors civil rights leader Dr. Martin Luther King Jr. every January at the time of his birthday. This collection of photos takes a look at the legacy of the famed civil rights leader and Nobel Peace Prize winner, who was assassinated on April 4, 1968 in Memphis, Tennessee by James Earl Ray.

In this Sept. 16, 1963, photo, Dr. King gives a news conference in Birmingham, Ala., announcing he and other African-American leaders have called for federal Army occupation of Birmingham in the wake of the previous day’s church bombing and shootings which left six African-Americans, including four young girls, dead.

http://www.cbsnews.com/pictures/iconic-photos-of-dr-martin-luther-king-jr/2/

Credit AP

 

MONDAY 1-16-17

In Honor of Martin Luther King Day we will be Cancelling the 11 AM Class HOWEVER WE WILL have a 6 & 8 AM 4:30 & 5:30 PM
*AGAIN NO 11 AM*

* ALSO WISHING ALLISON AND MADISON A BELATED HAPPY BIRTHDAY!
WARM UP
5 min Cardio
Run, Row,Jump rope
2X10
Jumping Squat
RING ROWS
K2E
Supermans
mobility
20-30 sec each
*DB CALF STRETCH
*SUPINE WALL SQUAT
*THEN ADD PRETZEL STRETCH
*SHOULDER STRETCH
STRENGTH
Back Squat
5 x 5 Reps
*work up in weight few 5 x 5’s
were Going to try and just slowly increase the weight each time we do the 5 x 5’s by 5to 10 lbs a week
Monday
**16 MIN TIME CAP !! SEE HOW FAR YOU CAN GET
5 Rounds (would be the Goal so PUSH YOUR THRESHOLD AND SEE HOW MANY ROUNDS OR REPS POSSIBLE)

75 Double Unders
25 Calorie Row
7 Muscle Ups SUB MU W
14 C2B &
14 DIPS