Friday 6/23/2017

Stretch: twisted cross pose, thread the needle pose, half kneeling hamstring reach, pancake straddle pull - 90 sec each Warm up: 10 banded side steps each direction + 10 red band OHS + 1:00 90/90 wall push drill + 10 cossack lunges   A) 10:00 Build to a max snatch;…

Thursday 6/22/2017

          Stretch: Game- Pass the pole or slap the abmat Warm up: PVC routine, leg swings 8 each direction, bretzel stretch 8 deep breathes each side, twisted lizard pose (1:00) each leg A) 2 person teams: Break as needed 50 burpees over partner in plank 200ft…

Wednesday 6/21/2017

Warm up: Speed ladders- coach will lead through a wave of 5 techniques, 3 times through equaling 15 reps through the speed ladder A) 3 sets; 10 barbarian squats with a plate (choose proper load, coach will help) rest 1:00 sec between sets 10 Z press with moderate load DB's…

6/13/17 Tuesday

Warm up; Lizard, twisted cross, pigeon, dragon pose (chest up for quad & hip flexor) - 90 sec each side (+) 2 rounds: 50ft bear crawl + 50ft spiderman lunge + 50ft walking lunge with reach to ceiling + child pose for 90 sec A) 10:00 AMRAP: For quality not score…

Monday 6/12/17

Warm up; Green band shoulder stretch + Lizard pose  , pigeon pose , half saddle pose (+) 3 rounds; 10 banded side steps (red bands) + 15 band pull aparts (red bands) + 10 PVC OHS A) Power Snatch + Hang Squat Snatch; 5 sets adding weight each set, ending at…

Thursday 6/8/17

Team WOD 2 or 3 people 6:00 AMRAP: 7 Deadlifts 155/225 7 burpees over bar 7 T2B * partners complete full rounds and rotate Rest 4:00 till min 10:00 6:00 AMRAP: 3 Muscle ups Bar / 6 Pull ups 6 thrusters 115lb/85 9 box jumps 24/20' * break as needed…