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

Strength:

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.

Conditioning:

Amrap 155 squat snatch 115/75

10 ttb

15 wall balls

Tuesday, March 19th, 2019

Strength:

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

Conditioning:

21-15-9

Push Press 95/65

KB goblet squat 53/35

Sumo deadlift high pull 95/65

9 min cap*

Monday, March 18th, 2019

Strength:

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

Conditioning:

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

Strength:

A) DB RDL's 4x8

B) DB Single arm Push Press 4x6 each

Conditioning:

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

Strength:

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)

Conditioning

EMOM 8

Minute 1- 10 DB thruster 50/35

Minute 2 -10 Pull ups

Rest 2 minutes

EMOM 8

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

Minute 2 -15 jump squats