MONDAY 7-24-17

HAPPY BELATED BIRTHDAY BRANDIE💓

Wishing you Health, Happiness and as Many Pr’s as your Heart Desires 💖

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MONDAY
400 m run
3RNFT
Legswings
Spider-Man push ups
Banded Lateral walking Lunge
Banded Squats
ALT LEG V Ups
KB DEADLIFT
CASH OUT W 400 m run

EMOM x 10 Minutes
*From Ground
3 Front Squats @ 67%
*Should have some good speed on the bar each set here!

 

WOD

METCON:
For Time
400m Run
15 Power Clean, 185/125
400m Run

7-21-17 TGIF

HAPPY BIRTHDAY Yolanda G

 

 

WARM UP 3ROUNDS
1 min jump rope
10 X SHPT
10X OHS
10x SOTS press
10 X alt leg t2B
3 wall walks

 

 

STRENGTH
Overhead Squats
-Work up to a heavy double for the day!

 

 

WOD
LOLA
* 5 Rounds For Time
* 30 Double Unders
* 20 Knees-to-Elbows
* 10 HSPU

THURSDAY 7-20-17

 

WARM UP 3 Rounds
200 m run
10 SHPT
10 Spider-Man push up
10 downdog floss
10 ring rows
10 Alt leg t2b
10 Airsquats

 

STRENGTH
Bench Press 1×5 at 65% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5 at 85% 1RM
Rest as needed between sets.

 

WOD

3 Rounds

10 Burpees
200 m run
15 Strict Pull ups
200 m run
20 Push ups
200 m run

 

 

WEDNESDAY 7-19-17

WARM UP 3x
200 m run
10 SHPT
10 OHLUNGE
10 SOTS press
10 Hallow rock
10 SCORPIO

 

 

STRENGTH

Shoulder Press 
Rest 2 minutes between each set. Build to a heavy in each set
*1X5 Reps

3X 3 Reps

2X – 2 Reps

3X 1 Rep

 

WOD
10 Rounds
50 m Overhead Carry 95/135( in park)
20 SIT UPS

Tuesday 7-18-17

HAPPY12th  BIRTHDAY AMBRIE ZOE WISHING YOU AN AMAZING DAY💖

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TUESDAY

 

WARM UP 3X 10 each
Row 10 Cal
banded goodmorning
Lunge w/ instep
Box Lateral step up w/high knee
Alt leg V ups
Russian twist

 

 

 

STRENGTH
Deadlift Pyramid
Sets of 10 reps at each weight!
55% X 10
60% X 10
65% X 10
70% X 10
75% X 10
then back down same weights.
75X10,70X10,65X10,60×10,50X10

 

WOD

A
Complete as many rounds and reps as possible in 8 minutes of:

Row 250 meters

10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B.

Complete as many rounds and reps as possible in 8 minutes of:

10 KBS

10 Box Jump-Overs