WOD

Strength: 24 Min Squat A. Front Squat 3×5 @ 70% B. Double KB Squat Close feet 3×10 Press A. Push Press 3×5 @70 % B. SA Bench Press Alt ( 1 wt stays up) 3×10 Workout 3-6-9…10 min cap Speed Skaters Wall Balls 20/14 Muscle Snatch Rest 5 Min then… 60 Seconds Ea Max Diamond […]

Team Air Dyne Challenge Two Teams 20 sec each…accumulate as many calories as you can in 15 min Winning Team gets bragging rights for day… Class challenge as well! Then 5×5 Pull Ups…No bands…use hangs, lat pulls, negatives, kb rows, bar rows….make them work! Finish… EMOM 10 Min Leg Swings (1-2) Push Ups -3 Tricep

This is week 1 of 6 with Coach Josh programming. What to expect: 1.You will see a lot of classic strength with squats and presses but volume and weight will be moderate for maintenance purposes coming off of Coach Bailey’s heavier 6 weeks. 2. You will see a lot more uni-lateral vs. bi-lateral (single arm

Teams of 2 80 cal row while partner dead hangs from pull-up bar 40 squat snatch 95/65 while partner holds wall ball over head 20/14 80 walking lunges while partner holds leg lift above wall ball 40 ring dips while partner holds wall sit 80 leap frogs (yes leap frogs!)

A.Diane” 21-15-9 dead lift 225/155 HSPU B. Weighted planks Accumilate 5 minutes

1.Find a 3 rep push press, + 1 jerk 2. 3 RFT 15 push press 95/65 from floor 30 sit ups 60 du’s

white cotton” 21-15-9 wall balls 20/14 TTB box jumps 24/20 rest 4 min AMRAPx10 10 pistols alt 5 each 10 kettle bells 70/53 10 burpees

A. Back Squats find your new 5RM (retest) B. Pull-athalon 800m row 30 pull-ups 800m row 22 pull-ups 800m row 15 pull-ups each time you drop from the bar. penalty 6 laps around gym (200M run) ***scale if you are unable to unbreak many pullups you will stay on the bar until you are half