Friday, 4.21.17

Strength Wide Stance Box Squat: 8 x 3 @55-65%, every 60s. – use 13-15″ Box. – +5% from last week. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 45-55% for all sets. – This % is of your athletes...

Thursday, 4.20.17

Strength/Skill Rope Climb Skill Work + Gymnastics Static Hold *Spend 10:00 teaching people the J-technique then perform EMOM EMOM 10: ODD Minutes: 1 Rope Climb or Scaling Option. – Adv: Legless RC EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold WOD AMRAP 18: 40...

Wednesday, 4.19.17

Strength EMOM 12: ODD Minutes: 3 Split Jerks @70-75% EVEN Minutes: 15-20s Hollow Hold – Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock. WOD 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) Rx+:(185, 125)...

Tuesday, 4.18.17

WOD EMOM 40: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 Ft. Bear Crawl Minute 5: Rest

Monday, 4.17.17

Strength Sumo Deadlift off 2″ Mats: – Take 6-8 sets and work up to a heavy 2. – Use 25# plates to elevated Barbell off the floor – Reset on each rep. – Or use a rack/spotter arms so weights start off just below your knee – Rest 2-3:00 between sets. Beginners: -5 x 5...