Team Work Thursday 9-14-17
Strength
Front Squats
3-3-3-3-3
Partner WOD
Alternate movements with partner.
Complete 8 Rounds of…
15 Slam balls (20/10)
10 Back Squats (115/75)
8 Burpee Broad Jumps
Archive for month: September, 2017
Weightlifting Wednesday 9-13-17
Strength
2 Power Cleans (touch and go)
12:00min EMOM
Increase weight every 2min.
WOD
2 Rounds of…
30 Russian KBS (53/35)
20 Pull-ups
10 OHS (95/65)
Rest 2min
3 Rounds of….
20 KBS
10 Pull-ups
5 OHS (95/65)
Tactical Tuesday 9-12-17
Warm up- Head Stands/ Kipping HSPU’s
Push Press
3-3-3-3-3
WOD
4 RFT
7 HSPU’s
14 Box Jumps (20/14)
1 Rope Climb
400m run
Motivational Monday 9-11-17
Strength
DeadLift
5-5-5-5-5-5
WOD
12min AMRAP
6 Hang Squat Clean (155/115)
20 WB (20/14)
8 Burpees
Cashout– 20 Ring Dips
Stretches- Pigeon, butterfly, long lunge, lat stretch (rig hold), tricep stretch
Thighday Friday 9-8-17
Warm up- Barbell
Strength
Snatch Complex
Snatch HP + Floating Power Snatch + Floating Squat Snatch + OHS
20min work up to a heavy set
WOD
15 Clean and Jerks (155/105)
20 DL (155/105)
25 WBSU’s
Rest 2min
10 Clean and Jerks (155/105)
15 DL
20 WBSU’s
Rest 1min
5 Clean and Jerks (155/105)
10 DL
15 WBSU’s
Thankful Thursday 9-7-17
SKill
Modified Flight simulator
5-10-15-20-25-30-25-20-15-10-5
15min time cap
Sets must be unbroken in order to move to next set.
WOD
2 RFT
25 T2B
60 Air Squats
Cashout– lateral raises/ bicep curls
Weightlifting Wednesday 9-8-17
Strength
10:00min EMOM
3 Power Cleans (touch and go)
65%-75% of 1RM
WOD
3-6-9-12-9-6-3
S2OH (135/95)
Burpees
Cashout– 20 GHD Sit-up 20 GHD back ext.
Tough Tuesday 9-5-17
Strength
Front Squat
5-5-5-5-5
WOD
4RFT
10 Pull-ups
7 OHS (95/65)
200m run
Labor Day Monday Sept. 4th 2017
“Wittman”
Labor Day Hero WOD starts at 9am.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
There will only be 1 class held at 9am.
