THURSDAY 5.18.17
PREP SESSION: SNATCH POSITION WORK 12:00 METCON: MAINSITE WOD 5.12.17 20:00 AMRAP 400M RUN 20 GHD SIT UPS 10 OVERHEAD SQUATS (95#/65#)
WEDNESDAY 5.17.17
PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKERS, WALL HANDSTAND HOLDS OR PARTNER HANDSTAND HOLDS. "WALKING THE GAUNTLET" TEAM...
TUESDAY 5.16.17
PREP SESSION: REVERSE HYPER / BANDED REVERSE HYPER 12:00 METCON: 30 KETTLEBELL SWINGS (70#/55#) 40 BOX JUMPS (24"/20") 50 PULL UPS ...
MONDAY 5.15.17
PREP SESSION: BURGENER CLEAN COMPLEX 12:00 HIGH HANG CLEAN + LOW HANG CLEAN + CLEAN + PUSH PRESS HIGH HANG CLEAN + LOW HANG CLEAN +...
FRIDAY 5.12.17
PREP SESSION: ANKLE/KNEE/HIP MOBILITY METCON: 7 DUMBBELL THRUSTERS (50#/35#) 7 BURPEE BOX JUMPS (24"/20") 7 TOES-2-BAR X7 STRENGTH: ...
THURSDAY 5.11.17
PREP SESSION: KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS) 12:00 NOVICE = DRILLS AND INSTRUCTION WITH COACH PROFICIENT = ALTERNATING...
WEDNESDAY 5.10.17
PREP SESSION: SPLIT SQUATS 10:00 NOVICE = INTRO/INSTRUCTION/DRILLS WITH COACH PROFICIENT = 3-5 REPS EACH LEG EMOM ADVNACED = 3-5...
TUESDAY 5.9.17
PREP SESSION: ROWING 15:00 1:00 TECHNIQUE PACE (+/- 75%) :30 MAX EFFORT REST 1:30 X5 METCON: 15:00 AMRAP 12 KETTLEBELL SWINGS...
MONDAY 5.8.17
STRENGTH/TECHNIQUE: PRESSES EVERY 4:00 5 SHOULDER PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATHLETE...
FRIDAY 5.5.17
PREP SESSION: BENCH PRESS 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = EMOM OF 3 REPS @ 75% STRENGTH: FRONT...
