0877:

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A. Press 4X3@70%

B. 6 minute EMOM

  • 3 power clean 2/3 BW or BW?
  • 20 squats

Rest 3 minutes

C.  12 minute Amrap

  • 6 DL (same load from PC)
  • 4 OTBB
  • 18 DU/30 SU

D. Mobility 10 minutes , hamstring/hip

GA: Lighten up. Do not go heavy only to have your coach scale you down. Start light and get approval to scale up by your coach. CDM

0638: After School Teen Class Starts Monday.

Our after school teen strength and conditioning class starts Monday, August 25. Class times will be at 3:30 P.M. on Mondays and Wednesdays. Get your kids signed up and get them physically and mentally stronger in a fun environment.
WU: Coach Al has it covered.
WOD: 1-10 EMOM
• GTO (athletes choice)
• Each round missed will result in 6 burpees. Burpees will be paid up immediately after the 10 minutes expires. If you do not complete burpees by minute 12 perform 10 MORE burpees and move on to back squats.
STRENGTH: b. squat 4×6 @ 100%

0729:

WU: 5 – get organized
WOD: part 1 – 10 minute Amrap
• 5 wall balls
• 10 box jumps
• 100 m run (2nd speed bump)
STRENGTH: B. Squat 5X3 @ 90% 10 minute cap.
WOD: part 2 – ½ Chelsea – 15 minute EMOM:
• 5 pull ups
• 10 push ups
• 15 squats
GA: Part 1 – 4 WB, 6 BJ, 100 m run for 10 minutes
Part 2 – 2 or 3 pull ups, 6 HRPU, 6 squats

0715:

WU: foam roll – 5 minutes then get the bb. 4×5 thruster at WU load.
WOD: Emom 10 minutes, Latter 1-10
• Thruster 95/65
• Box jump burpees through first 5rds/reg. box jumps 6-10
If you fail on a round? Plank hold for remainder of following minute then get back in the fight.
STRENGTH: DL 4X5 75%
GA: Keep that bb light and modify box jump as low as needed to remain jumping. Unless you lack to confidence to jump, in that case step up to higher step!

0684:

WU: BB prep.
WOD: 10 minute EMOM
• 1 Hang power clean
• Push Jerk or push press
• 1 front squat
Rest 5 minutes then: 75% of EMOM # for time
• 30 GTO

STRENGTH:
• 100 abmat sit ups
• 3 1 minute plank holds

0679:

WU: Ready in 10 – 10 minutes skill
WOD: EMOM 14 Minutes
• 2 Hang Power Clean
• 8 squats
• 12 mt climbers
STRENGTH: B. Squat 2X5 70% 2X5 80% 2X5 90%
GA: 2 hpc, 5 squat, 8 mt climber