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Tuesday,10/16/2018

Warm Up:

Bike 10 Cal -> KB bottoms ups + swings -> slow WB

Practice:
2 x 1 min stations
HS drill
5-7x strict pull up
DU

Conditioning:
Partner sled push -> farmers carry -> wall climbs

Monday,10/15/2018

5 min group warm Up: 

Cardio Conditioning: 3 rounds for time: 800 m run
* rest 3 min after each run

Thursday,10/11/2018

Warm Up:

350 m row
50 x singles
10 x PVC passes
10 x planche push ups
30 sec hang – hollow – 1 leg balance
WOD:

BEAR COMPLEX
5 rounds for best load – must complete 5 sets of the following sequence

1 x PC
1 x FS
1 x PP
1 x BS
1 x BTN PP
*rest as needed

Tuesday,10/2/2018

Warm Up:
LINE DRILLS +

10 x low box jumps
10 L/R x Bulgarian Squat
ring pull ups
ring push ups or bar push ups + support hold
12 x GM

WODs

Part 1: Death by Back Squat – 15 min CAP
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight

Part 2: 4 sets
7 x chin ups
9 x MB slams
200 m row/bike
Post total minutes completed to comments.

• (sets 1-3) 5 x bouncedrop jumps
• (sets 2-4) 10 x multi planar jumps

Kids: 3 x 7 calorie Row sprint – buddy rower
PT/T: 3 x 15/12 cal sprint on assault bike — rest : work

Monday, 10/1/2018

Warm Up:
agility course
5 x ring pull up
20 x lunge
15 x planche pushup
5 x ring pull up
50 x singles or 35 x DU

Conditioning:

15 x push jerk @ empty bar
400 m run
12 x push jerk @ + load
200 m backwards run
9 x push jerk @ + load

Part 2: if time
Tire drills
kB farmers carry

STRETCHING:
30 SEC – 2 MIN EQI LATS
HAMSTRINGS, pecs

Tuesday, 9/25/2018

Focus:
HS/HSPU

Conditioning:

“CHRISTINE”
3 rounds
350-500m row
12 x deadlifts
21x box jumps

Thursday, 9/20/2018

Warm Up:

5 min DU practice

Strength Focus:

EMOM 10 min
ODD: 2 x “Curtis P’s” = HPC + Barbell reverse lunge L & R + PP
EVEN: 5 x kipping pull ups

Partner CORE

Tuesday, 9/18/2018

Warm Up:

1. Burpee MB GAME
2. 30 sec hollow -> 10-20 x hang hip touch -> 1 leg squat to 1 leg toe touch -> 15 x GM @ 15lb bar

WOD:

Part 1: SDL 3 x 7 + skin the cat

Part 2: 2 rounds
1 x rope climb
5 x shoot thrus + L sit

Part 3: zig zag race

Teen 3pm:

Teen 3pm: 3 sets
5 x SDL + max box jump

Teen 3pm:
Part 1: 6 min to establish 2rep heavy DL
Part 2: 2 rounds
1 x rope climb
L sit
Part 3: 30 x push ups

Monday, 9/17/2018

Bodyweight gymnastics Focus:
5 x strict pull ups
30 sec hollow hold
15 x push ups
5 x strict pull up
15 x forward hold plate squats
30 sec HS hold
5 x strict pull up

Conditioning:
Partners
Part 1: 12-10-8 x DB Thrusters & s2s hops
Part 2: 6 x alternating 100 m weighted sprints
Part 3: 20 x OH long toss

Thursday, 9/13/2018

Warm Up: Bike or Rowing

2 sets:
A. 12 x scap push ups
B1.12 x band ext rotation / B2. 6R/6L x long toss
C. 10 x hanging hip touch
D. 10 x HS shoulder taps
D. 30 sec 1 leg wobble disc

Strength Focus:

K/PT: 2 Sets 1 min stations

1. Floor Press – 20 rep Goal
2. Row

Partner CORE

Teens:

• 1A: 3×5 close grip bench press. 20 rep backoff set to finish
• 1B:: 12 x Row
• Part 2 :: 3 sets: 5 x chins + 10 x dips

5 min metcon – 2 options