Thursday 6-9-16

ROMWOD WARRIORS SERIES

The past couple weeks have been rough! The legs are probably feeling it and the CNS is probably a little worn down. Our job is to watch our members for signs of fatigue and be sure to program appropriately to give our athletes the most benefit in their training. That is why today we will be spending the class doing ROMWOD and allowing the body to open up and the CNS to take a break. Most people say they don't stretch enough when asked and the main reason is that they don't have enough time. Well here it is, 45 min of nothing but dedicated time to yourself and your recovery :) 

Wednesday 6-8-16

For Time

30-20-10-20-30

Wall Ball (30#/20#)

Power Snatch (75#/55#)

Optional Strength after class

Back Squat 

6 X 2 @ 80%

Sarah

Tuesday 6-7-16

AMRAP 15 MIN
10 CTB Pull ups
100 M Sprint
2 Squat Cleans (235#/165#)

Optional Strength after class

Pendlay Row 
4 X 6 @ 70% of 1RM Snatch

Gabby

Monday 6-6-16

5 Rounds
10 DB Thrusters (35#/25#)
8 Burpees

Optional Strength (after class)

Back Squat 
6 X 2 @ 80%

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Saturday 6-3-16

"Karen"
For Time
150 Wall Balls (20#/14#)

Today marks the end of our 6 week testing cycle. We will begin with our new cycle, focusing on left to right imbalances, mobility, and stability starting Monday. You will see a lot of single arm, single leg, dumbbell, and kettle bell work in the next cycle, forcing the left and right sides to catch up with one another. We will also be adding in more skill work to the warm ups with progressions to the harder movements such as the handstand walks and muscle ups. Hope everyone is excited! See you all Monday!!! 

Ruca. 

Friday 6-3-16

"Helen"

3 Rounds

400 M Run

21 KBS (53#/35#)

12 Pull ups 

Steve. 

Thursday 6-2-16

In teams of 3

AMRAP 14 MIN

Row 500 Meters

20 Lateral Burpee BJ Overs (24"/20")

20 DB Push Press (55#/35#) 

Alex.