What's Going On?

May 9, 2018

5/9

Warm-up
Coaches choice
Push press + Push jerk
Every minute on the minute for 10 minutes
1 Push Press + 1 Jerk
*Build over the course of 10 minutes

May 8, 2018

5/8

Warm-up
2 minutes bike or row @ 75% Effort
Then...
Banded front rack mobility
Banded hip mobility
Empty Barbell technique work (no more than 5min)
Metcon (4 Rounds for time)
Every 6 minutes for 24 minutes
25/20 Calorie assault bike
20 Sit ups (Adv. GHD sit ups)

May 7, 2018

5/7

Warm-up
Coaches choice
Back Squat
1x20 @65% (Up 30lbs)
*If you dont get through your 20 reps unbroken, dont re rack and finish, just drop 10lbs for Thursday.

May 5, 2018

5/5

Warm-up
Coaches choice
Metcon (Time)
3000m Row (Alternate 250m sprints)
200 Wall balls 20/14# (Adv. 30/20
100 Deadlifts 185/125#
75 Handstand push ups (Advanced Strict)
*Sub DB push press
Cool Down
Cool down

May 4, 2018

5/4

Warm-up
Coaches choice
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees

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