Thursday, March 21st, 2019

MOBILITY! Use this time for static stretching holding poses for a length of time.

pigeon pose :90 seconds each leg.

spider man :90 each side.

childs pose :90.

Top of inch worm hamstring stretch :90. etc..

Time cap 35 min

Conditioning: Run forest run

1 mile run

100 burpees

1 mile run

Wednesday, March 20th, 2019


spend 15 min breaking down this complex allowing the members to learn the movements and play around with some weights to prepare for the emom 7

EMOM 7 of Snatch complex of 1-1-1 Hang squat snatch-ohs-full squat snatch building in weight if form permits.


Amrap 155 squat snatch 115/75

10 ttb

15 wall balls

Tuesday, March 19th, 2019


A1. Sumo Deadlift build to a heavy 1. This is not intended to be a 1rep max. Take 8-10 sets to build to a heavy 1 rep. see notes for suggested rep scheme

A2. Front Rack BB Step Forward Lunges 8 each x4



Push Press 95/65

KB goblet squat 53/35

Sumo deadlift high pull 95/65

9 min cap*

Monday, March 18th, 2019


Bench press reps and sets as follows 5 reps@65% 5 reps at 75% 5 reps at 85%+ (see notes for + info)

Beginner 3x5 adding weight each set if form permits


5 rounds of :30 work :30 rest

1a) Russian KB Swings 70/53

1b)Body weight walking lunges

1c) Hollow Rocks

1d) Barbell bent over rows 135/95

1e) tricep dips

Thursday, March 14th, 2019


A) DB RDL's 4x8

B) DB Single arm Push Press 4x6 each


For Time:

Row 500m

30 Wall balls 20/14

Row 500m

30 sit ups

Row 500m

30 KB Swings 53/35

Row 500m

30 TTB

Row 500m

30 burpees

Tuesday, March 12th, 2019


A1) Front Box Squat 8x3 @65% 12-15 inch box. right at or right above parallel.

A2) 4x30 russian twist with a plate (15 per side so 30 total)



Minute 1- 10 DB thruster 50/35

Minute 2 -10 Pull ups

Rest 2 minutes


Minute 1 - 10 DB hang snatches (5 each) 50/35

Minute 2 -15 jump squats