Friday August 4 2017
Warm up 400 m run banded leg release banded upper body release review Cleans, Front S and Push Press Strength O/H Squats 5 5 5 5 5 – If O/H squats do not work please do back squats …..Tempo 1/0/1 ME plank walkouts…..oh what fun….. tight core please and pulling up METCON 7m AMRAP 3 […]
Thursday August 3 2017
Looking good Joanna weak skill or missed Strength metcom 3 min assault bike 3 min rowing 3 minutes burpees 3 min skipping 1 block run repeat! or death by plank ??? YOU KNOW I LOVE MY JOB!
Wednesday August 2 2017
See you tonight for mobility Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls 10 scapula retractions, in push up pos. 2x crab walks 2x bear crawl 2 cartwheels each arm Strength Tempo 3/0/1 Bicep curls 5 […]
Tuesday August 1 2017
Lifting Class tonight Warm up S A S L banded pullbacks 20-30 sec hold in bird dog but only lifting knees ….keep everything 90 degrees, protracted shoulders 2x R – S L hops sticking your move 2x L – S L hops sticking your move 20- 3 point dowel squats tempo 1/0/1 20- 3 point dowel […]
Monday July 31 2017
For Time (Comp) 25 Left Arm DB Thrusters 35/50 25 Right Arm DB Thrusters 100 Double Unders 15 Left Arm DB Thrusters 15 Right Arm DB Thrusters 100 Double Unders 5 Left Arm DB Thrusters 5 Right Arm DB Thrusters 100 Double Unders (Fitness) 25 Left Arm DB Thrusters 20/35 25 Right Arm DB […]
Saturday July 29 2017
PARTNER TRAINING Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb Then 5 […]
Friday July 28 2017
WARMUP banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs 5 target burps FUN FUN FUN TIME CAP 30MIN??? ISH 4:00 Mins work/2:00 Mins rest Start each round with a 200m […]
Thursday July 27 2017
15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets 10 ps ZIG ZAG lunges 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups 10 ps box steppe with torso twists, banded 3 min cardio bike, run, row, skip
Wednesday July 26 2017
SEE YOU TONIGHT FOR RELEASE AND MOBILITY WARMUP 10 ps dowel SL Good mornings, lead with back heel 10 MB heel rolls 10ps SASL Band pulls 10 ps SL Sit to stand band around knees 3x 10 sec Yielding ISO lunges 5 point lunge Strength 10-15 min 1 rm Turkish set ups WOD AMRAP […]
Tuesday July 25 2017
Lifting tonight….Crossfit… Spectator Sport….love it Warm up banded hamstring release 1 min per side banded hip floss 1 min per side 20 jumping jacks 5 jump knee tucks 10 ps lunges 3/0/1 tempo 10 mouton climbers 10 plank with rotation 10 burps STRENGTH Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top […]