What's Going On?

May 3, 2018

5/3

Warm-up
Dynamic warm up
(knee pulls, ankle pulls, sampson stretch, etc.)
Followed by...
Coach led hip activation drills.
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 25lbs)

May 2, 2018

5/2

Warm-up
12 minute EMOM
1) Bike 45 seconds @ 60-65 rpm
2) Waiter walk grid w/ plate overhead
3) :30 reverse lunges (easy pace)
4) 10 C's & D's + 10 toe touches
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
12 Deadlifts 135/95
15/10 Calorie Bike

May 1, 2018

5/1

Warm-up
2 rounds
200m Run
10 Yoga push ups
10 Banded good mornings
10 air squats
10 Banded high pulls
Strength EMOM
12 Minute EMOM
1) Bench press x 10
2) 15-20 Abmat sit ups (Advanced do GHD)

April 30, 2018

4/30

Warm-up
Coaches choice
Back Squat
Strength
Back squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 20lbs)

April 28, 2018

4/28

Warm-up
Coaches choice
Metcon (Time)
Teams of 2
200 Double unders
150 Sit ups (Adv. GHD)
100 Single arm hang clean and jerk 50/35
50 Ring dips
10 Rope climbs

Cash out: 800ft sled sprint (Alternate every 200ft)

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