0782:

WU: roll hamstring/quad – lat/t-spinePage Not Found

The page you were looking for could not be found.

Check the URL for errors.

Skill: 15 minutes to work GTO to working load

WOD: 10 MIN EMOM 1-10 ladder

  • GTO 2/3 BW or? GA: scale load make all the reps!

STRENGTH: B. Squat 8X2 @ 85%

0777:

WU: shoulder / hip mobility

STRENGTH:

  • 1 hang snatch work (15 minutes of work 1 rep at a time)
  • 8×2 thruster: 45 r
  • 3×20 b.squat @ 60%

0765:

WU: MOBILITY TIME – roll pec, lat, scap, hip//band distraction then more ladder time.
STRENGTH:
• BENCH PRESS 7X3@80 :60R
• B. SQUAT 8X2@80 :90R

0753:

WU: 10 m walking lunge, 10 m inch worm, 10 sec HSH x4
WOD: 15 minute amrap
• 8 DB PP 40/30
• 20 abmat sit ups
• 10 pistols or 20 jumping squats
• run 200 m
• 1 rope climb
STRENGTH: b. squat dynamic effort 8X2 80% :60 to :90 rest
GA: 8 db PP, 12 abmat sit ups, 10 squats 200 m run, 2 rope climb modify 15 minutes work.

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%