Monthly Archives: April 2016

SATURDAY- April 30, 2016

SATURDAY- April 30, 2016

5 Rounds:
10 Burpees Pull-ups
6 Clean & Jerk @135/95
30 Sit-ups
Run 1000m

As a team you will cycle through each of the 3 movements, rotating once all reps for each movement have been completed by every team member. Then as a team run 1000m.

Friday- April 28, 2016

Friday- April 28, 2016

Conditioning
AMRAP 20
1 Empty coffee pot
10 Burpees to plate
20 OH Walking lunges

Strength
EMOM 10
3 Overhead Squat (climb)

BOOTCAMP
4 Rounds:
Row 500m
20 Toes to bar
Run 400m
:20 sec L Sit

Thursday- April 27, 2016

Thursday- April 27, 2016

WARM-UP
10 Rounds
:45 sec Jump Rope
:45 sec Ab Work (plank,sit-up, ect.)

ROMWOD : 30-40 Minutes

Skills: 20 Minutes
Practice playing!
Try forward rolls, handstands, cartwheels, whatever you want! Hang from a bar. Shoot some hoops or go "Rowling". Whatever it is have fun and move

Those who missed any of the Wods from this week, make it up today!

For those who have been consistent this week, I want to encourage you to let your body recover! Focus on mobility.

Work: ankles and receiving position

MOBILITY IMPROVES POSITION,
POSITIONING IMPROVES PERFORMANCE!

BOOTCAMP
3 Rounds:
Run 800m
Rest 1 minute
Run 400m
Rest 2 Minutes

Then..
Walk 1 mile carrying a 20# slamball

  

Wednesday- APRIL 27, 2016

Wednesday- APRIL 27, 2016

Strength
EMOM 12 (4 rounds)
Min 1: 6 Bench Press @70%
Min 2: 6 SN grip DL
Min 3: 10 Push-ups

EMOM 9 (3 rounds)
Min 1: 5 Bench Press
Min 2: 5 SN grip DL
Min 3: 10 Push-ups

EMOM 6 (2 rounds)
Min 1: 4 Bench Press
Min 2: 4 SN grip DL
Min 3: 10 Push-ups

Conditioning
Pick one of the following:
-Row 2k for time
-Run 1 mile for time

BOOTCAMP
5 Rounds:
Bike 10 Calories
10 KB Press on Right
10 KB Press on Left
Run 200m
30 KB Swings