Tuesday September 18 2018

Tuesday September 18 2018

 -Warm Up-

2x

10 shoulder openers

5 Cuban press + OH squat

5 snatch balances

5 sotts presses

then

2 rounds 

3 high hang muscle snatches

3 low hang power snatches

3 mid shin squat snatches


-WOD-

Nutrition Challeng

BaseLine WOD 2

 

Minutes 0:00-5:00


Row 1000m


Minutes 5:00-15:00


1 Rep Max Snatch (any style)


Minutes 15:00-20:00


Row 1000m


Minutes 20:00-30:00


1 Rep Max Clean and Jerk (any style)



Monday September 17 2018

Monday September 17 2018

 -Warm Up-


2 rounds



10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)



-Strength-


We we be starting a 6 week mini back squat cycle


Week 1 of 6


Establish a 1 rep max back squat


-WOD-


LCCF Nutrition Challenge

 

 Baseline WOD 1


AmRaP 7


4 Burpee plate hops

+

2 American Kettle Bell Swings


*each round you will add 2 Kettle Bell swings


4+2, 4+4, 4+6,4+8, 4+10... and so on


Sunday September 16 2018

Sunday September 16 2018

Warm up


2 rounds

200 m run

10 walking Samson lunges

20 sec supinated hang

10 sciatic nerve floss

5 eccentric ankle dorsiflexion

10 kossack squats



WOD


“Sunday Funday”


45 minutes


5 rounds


5 minute LIGHT cardio

2 minute HARD cardio

2 minute of GOAT work


*goat work includes pull-ups, t2b, Muscle Ups, HsPu, Double unders, Box Jumps, Pistol’s, handstand walking