FRIDAY 6.16.17
STRENGTH: MAINSITE WOD 6.9.17 BACK SQUAT 5-5-5-5-5 SKILL INTERFERENCE: ALTERNATING EMOM FOR 12:00 BAR MUSCLE UPS (ATHLETE CHOOSES REPS)...
THURSDAY 6.15.17
METCON: MAINSITE WOD 6.8.17 1:00 AMRAP 3 THRUSTERS (185#/125#) 60 YARD SHUTTLE RUN (5 YARDS - 10 YARDS - 15 YARDS) MAX CHEST-2-BAR...
WEDNESDAY 6.14.17
OLY: MAINSITE WOD 6.6.17 CLEAN & JERK 5-5-3-3-3-1-1-1-1 MT: 15 BURPEE BOX JUMP OVERS (24"/20") 30 DUMBBELL SNATCHES (50#/35#)
TUESDAY 6.13.17
METCON: MAINSITE WOD 6.5.17 21-15-9 DUMBBELL HANG SQUAT CLEAN (50#/35#) HANDSTAND PUSH UPS
MONDAY 6.12.17
METCON: MAINSITE WOD 6.4.17 1:00 SUMO DEADLIFT HIGH PULL (75#/55#) 1:00 PUSH PRESS (75#/55#) 1:00 CALORIE ROW 1:00 REST X5
FRIDAY 6.9.17
PREP SESSION: BURGENER WARM-UP METCON: "NANCY" 400M RUN 15 OVERHEAD SQUATS (95#/65#) X5 STRENGTH: BACK SQUAT / SHOULDER PRESS 4...
THURSDAY 6.8.17
PREP SESSION: SINGLE-LEG/PISTOL STRENGTH NOVICE = DRILLS AND SKILLS WITH COACH PROFICIENT = 5 SETS OF 10 ALTERNATING REPS ADVANCED = 5...
WEDNESDAY 6.7.17
PREP SESSION: OVERHEAD SQUAT TABATA OVERHEAD SQUAT WITH PVC PIPE (:20 "ON" / :10 "OFF" X8) WORK CAPACITY: BUTCHER PUSH 2 LAPS EVERY...
TUESDAY 6.6.17
PREP SESSION: JUMP ROPE 12:00 NOVICE = DRILL/INSTRUCTION WITH COACH PROFICIENT = EMOM OF CHOSEN NUMBER OF DOUBLE UNDERS ADVANCED = EMOM...
MONDAY 6.5.17
PREP SESSION: KIP RHYTHM TO PULL UP PROGRESSION 12:00 METCON: 100 CALORIE ROW 75 WALL BALLS (20#/14#) 50 HANG CLEANS (135#/95#) 25...
