Monthly Archives: June 2016

thursday 6.30.16

BRING A FRIEND IS TODAY!

(check your email we will be sending one out Wednesday Night)

1. coaches choice

2. tgu: 4×2

3. Teams of 2

25 amrap

400m run

80 BJ step downs

800m run

150 rkbs

400m run

180 du

800m run

100 burpee hops over partner

tuesday 6.28.16

erica

1. coaches choice

2a. S.A. DB Press: 5×8 (3sec up 2sec hold 3 sec down)

2b. S.A. DB Row: 5×8  (3sec up 2sec hold 3 sec down)

3. 30 strict HSPU

50 DU

20 Strict Pull-Ups

50 DU

20 Strict Pull-ups

50 DU

30 strict HSPU

monday 6.27.16

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1.dynamic + banded hip + ankle mobility

2a. bulgarian split sq: 5×6

2b. banded side shuffle: 4x 2@40ft

2c. Ring Planks: 4x:30

3. 3rounds

3min on 2 min off

10 plate OH Lunges stationary (45/25)

10 broad jumps 6ft/4ft

 

friday 6.24.16

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1, coaches choice

2a. SA DB bench press: 4×8

2b. SA Ring Row: 4×8 

3. 12-9-6

muscle up        

{ scale bar mup / strict pull-up+ transition + dip x12/ pull-up + ring dip. Must do pull-up ring dip not 12 pull-ups then 12 dips}

Hang clean and jerk  (185/135)

TTB x2

wednesday 6.22.16

 

1. coaches choice

2a. Single leg box step ups: 4×8 

2b. SL staggered stance good morning: 4×8 

3. 800m run

40 Single arm RKBS (53/35) 40 total 20 each arm, split in half)

600m run

30 SA RKBS

400m run

20 SA rkbs

200m run

10 SA rkbs

time cap 25 min

tuesday 6.21.16

IMG_2845

1. coaches choice

2a. Single arm db/kb strict press: 4×8

2b. SA db bent over row: 4×12

3. 4 rnds

15 strict hspu (head through at top) we are looking for full range of motion

10 strict pull-ups (if 10 is to many scale # or use kneeling pull-ups off bb in rack or rings)