Wednesday May 31

Heavy Wednesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Brief DL and squat clean.

DL: warmup weight then 3-3-3-3-3

Tuesday May 30

Tuesday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Review snatch and OHS with PVC and empty bar.

12 min AMRAP:
10 power snatch (95/65)
5 OHS
8 bar over burpees

Friday May 26

Friday

Open Gym

Mobility work, some jogging, skill work, get good and loose. If you’re not doing Murph on Saturday talk to your Coach. Come up with a WOD that works for you.

Thursday May 25

Thursday

So. We survived the Emeline & Mark Birthday WOD.
But this is Murph week (Murph post to follow). Easy today and easy on Friday.

Today is a “roll your own” EMOM.
21 min:
1 – weighted movement
2 – core movement
3 – metcon movement

Wednesday May 24

Happy Birthday WOD

Emeline and Mark. Today’s WOD is brought to you by the numbers 55 and 21…

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
Glute activation 20 X squats, fire hydrants, bird dogs.
PVC work.

For time:
21 Power snatch 75#/55#
55 Wallballs
21 box jumps
55 strict press 45#/35#
21 burpees
55 DUs

Tuesday May 23

Heavy Tuesday

Warmup: Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.

Squat cleans: 5-3-2-1-1-1-1

Monday May 22

Monday

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
Bench press: 3-3-3-3

5 rounds:
15 KBS 200 m run.
Rest exactly 1 minute between rounds.

Friday May 19

Happy Friday

Warmup:
100 SUs.
2 x Bears, high kicks, inchworms.

AMRAP 20 min:
3 pull-ups
6 push-ups
9 squats
1 down and back parking lot sprint

Thursday May 18

EMOM Thursday

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
Glute activation 20 X squats, fire hydrants, bird dogs.
PVC work.

EMOM 21 min:
14 KBS
7 T2B
7 burpees

Wednesday May 17

Heavy Wednesday
Warmup: Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.
Snatch 101 review.

Snatch: 3-3-3-3-3