WU: ALT EMOM 6
1) Russian twists
2) HS holds
Oly: 5×5 TnG Push Jerks
S/S: 4×10 reverse flys (1:0:5)
Cond: FT
9-7-5-3-1
DL
OHS
BOBs
RX 115/75#
S1 85/55#
S2 65/35#
3/12/19
12
Mar
2019
3/11/19
11
Mar
2019
WU: 5 mins DU work
Oly: 5 x 5 TnG Full Snatches up to 135/95#
Skill:
1) Pull up progressions
2) 2 Rounds (1:1 Rest)
ME set most difficult skill Hollow-MU
Cond: “Annie” FT
50-40-30-20-10
DU
Sit ups
3/7/19
07
Mar
2019
Balance and Recovery
A. Balance
1) SL balance
For 3 mins alternate legs every 30secs
2) Pause Pistols
2 min tabata
3) SA high plank
2 min tabata
4) SL RDLs
40 total
B. Team Stretch
1) Quad wall stretch
2) Ham pulls
3) Stacked hip stretch
4) Y-Stretch
5) Tri/Lat stretch
6) Calf stretch
C. Open Gym
3/6/19
06
Mar
2019
WU: 3 Rounds
10 TTR
10 Situps
Olyish: 5×6 DB Jerks (3 ea. side, HAP)
S/S: 5 Rounds Alternating
5 T&G Deadlifts (Medium Weight)
1 Min (30sec ea. side) single leg balance
Cond: EMOM 20
M1) 8-15 KB Swings
M2) 8-15 Uneven plyo push ups
M3) 8-15 Body Rows (rings)
M4) 30 Calf raises (BB@135/95 – suggested weights)
3/5/19
05
Mar
2019
WU: 20 Wall to walls
Oly: 30 Clean wraps
S/S: HSPU technique
Cond: AMRAP 12
12 SA DB OH Lunges
12 Burpees
RX 50/30
S1 35/20
S2 25/15
3/4/19
04
Mar
2019
WU: 30 wallballs (try to go unbroken)
Oly: 5×3 Snatch Balance
Strength: 5×5 RDLs
Cond: “Fran” FT
21-15-9
Thrusters
Pull ups
Rx – 95/65#
S1 – 65/45
S2 – 45/35
3/1/19
01
Mar
2019
OPEN WOD 19.1
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85#
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205#
Stop at 20 minutes
2/28/19
28
Feb
2019
Active Recovery and Stretching
Isometric Holds
30s on 10s off
1) Air squats
2) L. lunge
3) R. lunge
4) Low plank
5) High plank
6) Superman
7) L. Sun pose
8) R. Sun pose
Stretch
1) Wall Quad stretch
2) Ham pulls
3) Stacked Hip
4) Y-Stretch
5) Calf stretch
Remainder is Open Gym
8pm 19.2 watch party
2/27/19
27
Feb
2019
WU: DU practice and speed
Strength: 5×3 Clean Grip DL
Oly: 15 mins to work up to heavy Clean single
Cond: AMRAP 12
M1) Wallballs @ 20/14#
M2) Russian Twists w/45/25#
M3) STOH 135/95#
M4) Box Jumps 24/20”
*4 stations – 3 rounds, 1 min on, 30 seconds off
Use boards to record reps after each movement. Score is total reps.
Today you can choose your scale. Scale will be anything that is not RX.
2/26/19
26
Feb
2019
WU: 3 rounds
10 Split Squats
10 Push ups
Oly: Pause Jerks
5×3 Jerks (3 second pause at catch)
S/S: 3 Rounds
1) ME Ring Dip hold
2) 20 OH Side bends
Cond: 3 Rounds
10 Pull ups
10 TTB
10 BB Power Snatch
RX 75/55
S1 55/45
S2 45/35
