What's Going On?

May 14, 2018

5/14

Warm-up
12 minute EMOM
1) Bike 12/9 Calories
2) 15 Air squats
3)5 C's & D's + 5 Yoga push ups
Back Squat
5 @ 65%
3 @ 75%
2 @ 80%
1x20 @ 65% (Up 40lbs)

May 12, 2018

5/12

Warm-up
Coaches choice
Metcon (Time)
Buy in: 100/75 Calorie bike
Then...
4 rounds
20 Hang power snatches 95/65
20 Pull ups
20 Ring dips
Then...
Cash out: 100/75 Calorie bike
Teams of two alternating as needed

May 11, 2018

5/11

Warm-up
5-10min Foam roll (Coach led)
-Lats
-Quads
-Glutes
-IT band
Then...
3 Rounds
10 C's & D's
10 Toe touches
:30 Supinated grip bar hang
10 Goblet squats (Light)

May 10, 2018

5/10

Warm-up
Warm up
Dynamic warm up
-Knee pulls, quad pulls, Sampson lunges, inch worms, etc
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 35lbs)

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