08.01.16 Monday

STRENGTH: Power Clean: Spend 15:00 and work up a 1RM. Rest 1:30 WOD: “Diane” 21-15-9 Deadlifts (225, 155) HSPU HSPU Scaling Options: Head to 1 to 2 mats, (5) wall climbs after each set of DL, (3) half wall climbs after each set of DL. AP: Russian Twists: 3...

07.30.16 Saturday

MOBILITY: General Mobility, friendship circle introduce guests/members SKILL REVIEW: Metcon Warm-up/Movements/Partner up METCON: AMRAP 8 Min: Team of 2: 100m Sprint Relay (ea team member runs 100m) 40 Goblet Squats (44/35#) *Split work as needed* ****REST 3min****...

07.29.16 Friday

MOBILITY: 10 Lateral Squats to open up adductors for squats + Box Squat Review STRENGTH: Wide Stance Box Squats: 10 x 2 @65%, every 60s. METCON: For time: Row 1k 100 Burpees AFTER PARTY: 50-100 Banded Leg Curls each leg. Rest 90s. QOD: Would you rather be itchy for...

07.28.16 Thursday

MOBILITY: Tissue Work x 10 passes each: Athlete to pick 3 spots they are most sore and devote about 1:00 to each. STRENGTH: 1a) Farmer’s Carry (4 x 200 ft. AHAP) Rest 60s 1b) L-Sit (4 x 10-20s) Rest 60s METCON: Tabata for Total Reps: 1) HR Push-ups Rest 1:00 2)...

07.27.16 Wednesday

MOBILITY: Lax Ball in Scapular + Pec: 20-30s ea. spot STRENGTH: 1a) Shoulder Press (4 x 5) Add weight each set. Rest 1:30 1b) Strict C2B Pull-ups (4 x 5) Close Grip Chin-Ups C2B METCON: AMRAP 5 Min: 30 Double Unders 15 Hang Pwr Snatch (75, 55) Rest 1:00, then move on...