Monthly Archives: July 2017

1-Aug-17

A. Warm Up: For Quality 20 Calorie Row -3 Rds NFT 2 Turkish Get Ups 10 Close Grip Swings 12 GHD Hip Ext B. Strength: Strict Press 4 Reps 6 Reps (At same weight) -Now Go Up In Weight 4 Reps 6 Reps (At same weight) C. WOD: For Time 20 Burpees 40 KB Snatches…
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1-Aug-17-WK16

A. Weightlifting: Power Clean Drill 1 Power Clean, on the way down pause for 1 second in each position power / launch / above ground, then, 1 Power Clean. 5x1 Building B. Strength: Strict Press 4 Reps 6 Reps (At same weight) -Now Go Up In Weight 4 Reps 6 Reps (At same weight) C.…
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31-Jul-17

A. Warm Up: For Quality 400m Run -3 Rds For Quality 5 Good Mornings 15 A.R.E. Squats :20 Handstand Walk Drills B. Strength: Back Squat 3x8 @ 75% Across C. WOD: EMOM 20 Minutes 5 HSPU 10 Air Squats 20 DU’s D. Cool Down: Stretching Pigeon Stretch Couch Stretch Calf Stretch
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31-Jul-17-WK16

A. Gymnastics: Ring Muscle Ups 1 Minute Max -Rest 2 Minutes 2 Minute Max -Rest 2 Minutes 3 Minute Max *Do no more than 3 reps per set. Adjust your rest time accordingly. B. Strength: Back Squat 3x8 @ 75% Across C. WOD: EMOM 20 Minutes 5 HSPU 10 Air Squats 20 DU’s D. Conditioning:…
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29-Jul-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Wall Balls 10 DB Strict Press 10 KBS   B. WOD: 3 Rds For Time (32:00 cap) 30 Wall Balls 30 SDLHP 75/55# 30 Calorie Row 30 Push Presses 75/55# 30 Push Ups 30 Back Squats 75/55#   C. Cool Down: Mobility T-Spine…
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29-Jul-17-WK15

A. Strength: Back Squat 3x8   B. WOD: 3 Rds For Time (32:00 cap) 30 Wall Balls 30 SDLHP 75/55# 30 Calorie Row 30 Push Presses 75/55# 30 Push Ups 30 Back Squats 75/55#
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28-Jul-17-WK15

A. Gymnastics: Muscle Ups 8 Reps 6 Reps 4 Reps 2 Reps   B. Weightlifting: Power Clean And Jerk 4x2 @ 80% Of 1RM   C. WOD: AMRAP 12 Minutes 2 Clean And Jerks BW/.80 BW 4 Tall Box Jumps   D. Conditioning: 8 Rds In a 1 Minute Window 14 Alternating DB Snatch 8…
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28-Jul-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 15 A.R.E. Squats 10 KBS 3 Broad Jumps   B. Weightlifting: Power Clean And Jerk 4x2 @ 80% Of 1RM   C. WOD: AMRAP 12 Minutes 2 Clean And Jerks BW/.80 BW 4 Tall Box Jumps   D. Cool Down: Run 400m @ 80%…
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