Wednesday June 19, 2019

IM60
Skill:
4 rounds
15 Hip extensions (weighted if possible)
5 broad jumps

WOD:
20 min AMRAP:
10 Shoulder to OH (115/75)
*goal is UB every round
20 ab mat situps
30 lunges
40 grasshoppers
50 dubs

IM30
9 min AMRAP
12/10 cal row
15 eye level kb swings
10 broad jumps (6’/4′ ideally)
3:00 rest
Repeat AMRAP

Tuesday June 17, 2019

Yesterday’s workout had all the technique 🤦🏻‍♂️

Today we just get to turn our brain off and work!

IM60
Skill:
Every :90 for 15:00
Two squat snatches

WOD:
8 rounds each with a partner
I go/You go
15/12 cal row
10 burpees over the erg

IM30
21 min EMOM
1) :40 rows (ring/barbell/db)
2) :40 burpees
3) :40 squats

IMBuild
Build to a heavy
3 TNG Power Clean +
2 Push Jerks

5 Sets:
5 Heavy bench press
10 clapping pushups right after

3 Sets:
20 walking DB lunges
10 DB RDLs

IMRecovery
2 min seated straddle each leg
2 min pigeon each le…

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Monday June 17, 2019

This is a real opportunity to trust your coaches. Many of us struggle with movements that are complex or high skill but still we recognize the value for those that can do them. Depending on your age or current fitness level you may be inclined to say, “not for me.” Perhaps that very mindset is what got some of us here in the first place. Instead, show up, learn, and execute a workout that includes progressions designed to make you better and more fit.

IM60

Every 4 mins for 16 mins

400m run

15 hspu

5 Ring MUs

 

Finisher:

4 rounds for NFT –

10 strict ttb + 5 kipping ttb

15 hip circle glute bridges

Friday June 14, 2019

IM60
Skill:
Work on Rope climbs

WOD:
30 min partner AMRAP
65 bike cals
50 DB Snatches (50/35)
35 wall balls
5 rope climbs

Thursday June 13, 2019

IM60

Skill:

Work up to a heavy

Deadlift+Power Clean+Front Squat

*No feet moving after clean

WOD:

4 Rounds-

15 deadlifts (185/125)

20 box jump overs (24/20)

5 squat cleans (185/125)

IM30

18 minutes

Bike 2 minutes

Row 2 minutes

Wallball(1st round) DB Snatch(2nd round) Plate Ground to ovhd(3rd round) 2 minutes

IMRecovery

2 min seated cross shin left

2 min seated cross shin right

2 min frog

2 min saddle

“1…

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