Uncategorized

Tuesday, June 23

Warmup:
:30 jumping jack
:30 lunge step
:30 burpees
:30 situp
x2

Skill:
10min review
row technique

WOD:
50 cal row
50 wallballs
rest 2min
40cal row
40 wallballs
90 sec rest
30 cal row
30 wallballs
60 sec rest
20cal row
20 wallballs

Capacity:
same

Cool Down:
2min figure 4 each side

Monday, June 22

Warmup:
200m row
10 hip bridges
10 box step up
x3

Lift:
Deadlift
1 rep max

WOD:
.com wod
35 double under
200m run x5

Capacity:
60 singles
20 situps
200m run
x5

Cool Down:
:90sec calf smash
each side

Saturday, June 20

Warmup:
200m row
10 hip bridges
10 box step up
x3

WOD:
10 toes to bar
8 thrusters
6 front rack lunge stesp (r&l)
200m run
5 rounds

Capacity:
same

Friday, June 19

Warmup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Lift:
Floor press
8×2
60%

WOD:
Chipper from strongman.com
5 stones to shoulder
10 ctb pullup
15 hspu
20 burpee box jump
25 double kb swing
AMRAP in 15 min

Capacity:
5 hang power clean
10 pullup or ring row
15 push press
20 box jump
25 russian kb swings
AMRAP in 15min

Cool Down:
500m slow row
5min mobility

Thursday, June 18

Warmup:
75f jog
75ft jog – backwards
75ft grape vine each way
75ft high knees
75ft butt kicks
x2

Lift:
3×10 barbell hip bridges
3×20 banded good morning
then
banded shoulder stretches

WOD:
Elizabeth
21 15 9
Squat Clean (135/95)
Ring Dip

Capacity:
5 squat clean
10 ring dip
200m run
6 rounds

Cool Down:
1min lat smash

Wednesday, June 17

Warmup:
:30 jumping jacks
:30 mt climbers
10 kip swings
10 kicks on the wall or inch worms

Grip Work:
Tabata
false grip hold
or hang on the bar

WOD:
EMOTM 10min
10 wallball
10 double under
then
EMOTM 10min
10 burpees

Capacity:
10 burpees
20 wallballs
30 double unders
AMRAP in 20min

Cool Down:
1min IT band smash
each side

Tuesday, June 16

Warmup:
1min jump rope
:30 squat
:30 burpees
x3

Lift:
20 band pull apart
20 band push down
x3

WOD:
Michael
800m run
50 back extension
50 situp
x3

Capacity:
same

Cool Down:
2min calf smash
each side

Monday, June 15

Warmup:
200m row
10 box step downs each leg
10 clam shell
x3

Lift:
Deadlift
8×1 @80%

WOD:
1 snatch (135/95)
3 ohs
75ft sled pull
x10
NOT FOR TIME

Capacity:
5 ohs or back squat
200m run
x 8

Cool Down:
2min thoracic spince stretch
2min lower back stretch

Vir(agos): means strength and courage: Class offered at 7am (monday through friday) and 11am (Mon/Wed/Fri)

100 double under
800m run
60 lunge steps
40 deadlift
20 inverted row
10 hspu
x4

*if double unders are not fluid complete 25 attempts per round or 150 singles

Saturday, June 13

Warmup:
killer warmup

Review:
review bar muscle up and scaling options

WOD:
3 bar muscle up
400m run
x5

Capacity:
10 ring row
10 box dip
400m run
x5

Friday, June 12

Warmup:
:30 jumping jack
:30 lunge step
:30 spiderman
:30 scorpion
x2

Lift:
Floor press
8×2
55%

WOD:
50 40 30 20 10
kb snatch (55/36)
5 4 3 2 1
rope climb

Capacity:
20 kb snatch
3 rope lowers
200m run
AMRAP in 15min

Cool Down:
2min lat smash each side

Vir(agos): means strength and courage: Class offered at 7am (monday through friday) and 11am (Mon/Wed/Fri)

200m farmers carry
10 floor press
20 double unders
30 air squat
40 side bends
50 band push down
600m run
x4