Todays workout of the day is:
Strength
Deadlift
Accessory
Lunges
Skill
High hang snatch
Conditioning
21 Hang power snatch
5-10-15-20m shuttle
15 Hang power snatch
5-10-15-20m shuttle
9 hang power snatch
5-10-15-20m shuttle
Cash out
Coaches choice
Todays workout of the day is:
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STRENGTH 5-3-1 Deadlift (Up to 95%) ASSISTANCE 15-15-15 GHD sit up METCON 3 RFT 1 min DUs 30 sec Squat 1 min Plank Hold 30 sec Mountain Climbers 30 sec Rest |
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Todays workout of the day is a team wod: Come down, workout, drink coffee and cheer the Bossman on while he does 1000 Burpees for charity. B4B WOD 30 min AMRAP 10 Burpee 10 HPC (25/40) 10 Wall Ball (6/9) 1 work 1 rest The Bossman: 1000 Burpee for time. Post results to…
Todays workout of the day is:
Strength
Front squat
Accessory
Deadlift
Skill
wallball
Conditioning
25-20-15-10-5
Wallball
Sit ups
Todays workout of the day is:
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STRENGTH 3-3-3 Press ASSISTANCE 30-30-30 sec HSH METCON For Time 30-25-20-15-10-5 Power Snatch (20/30) HRPU DUs |
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Focus: Press Choose a Special Leader to demonstrate “Pressing up the sky” This is to embed bar path, not finish position. Warm Up: 3x 30 seconds jump around 30 seconds log rolls Conditioning: AMRAP 5 minutes Set up 3 cones in a triangle 3 Pressing up the sky at first cone 4 Squats at second…
Today is a rest day or a chance to catch up on a missed workout.
The olympic weightlifting class will be on at 17:30
Todays workout of the day is:
Strength
Push press
Accessory
Pull ups
Skill
Kettlebell swing
Conditioning
AMRAP in 9mins
20 swings (Russian)
10m shuttle (5m and back)
15 swings
20m shuttle (10m and back)
10 swings
30m shuttle (15m and back)
Todays workout of the day is:
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STRENGTH 3-3-3 Squat ASSISTANCE 15-15-15 Wall Squat METCON 15 min AMRAP 200m Run 10 Alt TGU (16/24) 5 Over Head Lunge (each leg) |
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FOCUS: Practice squats with “muscles on” (engaged) and squats with “muscles off” (disengaged) WARM-UP: Simon Says w/floppies and planks CONDITIONING: AMRAP in 5:00-8:00 1 log roll 3 squats to a balloon GAME: As a group, have kids keep balloons in the air as long as they can. Let them pop them by sitting on them…
