Wednesday March 20 2019

Wednesday March 20 2019

 -Warm Up-


Foot drills


200 meter run


Then


2 rounds

5 sumo inchworm+push up

8 banded face pulls

5 scapular pull ups

8 reverse lunge oh reach

5 beat swings




-Strength-


Incline Bench


8-8-8-8


Single arm Row


10-10-10 (each arm)




-WOD-



AmRaP 24


800m run buy-in

(Bridge Run)


Remaining time AmRaP


“Cindy”


5 pull-ups

10 push-ups

15 air squats

Tuesday March 19 2019

Tuesday March 19 2019


2 rounds


100 meter stiff legged row

5 broad jumps

8 sciatic nerve floss

5 Cuban press + overhead squat


Then


Get barbells out and warm up as a class


5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 overhead squats




-WOD-



5 Rounds:


(30 total minutes)


0-2min.


500m/400m Row


For the row, keep a decent pace, but not 100% effort. 1:45 for guys and 2:00 for girls is pretty solid


2-4min.


Hang Power Snatch



For the snatches, make form a priority over reps. I want you getting warm each round so that you can hit something heavy later in the workout. 6-8 reps on the first 2 rounds should be more than enough. Then maybe eventually you will only be getting 2 or 3 reps and that's what I am looking for.


4-5min.


Max Double Unders


5-6min.


Rest

Monday March 18 2019

Monday March 18 2019


-Warm up-



10 boot straps

8 ankle dorsiflexion

10 Samson lunges

5 lateral step ups


Then w


5 Back rack elbow Raises

5 btn strict presss

5 good mornings

5 back squats

-Strength-


Back Squat Week 2


10x3 @ 78%


Rest about 1:30-2:00 between sets


-WOD-


AmRaP 10


15 box jumps overs 24/20

12 shoulder to over head 115/75

9 toes to bar