Monday 8/26/19

FULLjuice
#partnerWOd

12 db deadlifts 50/35
9 db hang power clean
6 db jerks

100m run 1
200m run 1,2
300m run 1,2,3
400m run 1,2,3,4
——————–
*400m run 1,2,3,4
——————–
300m run 1,2,3
200m run 1,2
100m run 1

*must finish 1st 400m round before 20 min or skip 2nd 400m and go to 300m

WHITEBOARD=time/DAN
-put weights in notes

4/18/19
2/4/19
1/21/19

Tuesday 8/27/19

10dogChris

8min
2rds
300m run
50 LMsquats 90/45

2min rest

8min
2rds
300m run
50 trx leg curl

2min rest

8min
2rds
300m run
50 Asquats

2min rest

8min
2rds
300m run
50 box pulse step ups 24″/20″

WHITEBOARD=total reps
*put order and round reps in notes

2/18/19
2/5/19

 

Wednesday 8/28/19

StrengthDaySaturday on a WednesYAY!

partnerWOd

100 SUBT
100 pull-ups/db rows
80 SUBT
100 strict db press/bench press
60 SUBT
100 floor press/dips/seated OH triceps
80 SUBT
100 ezbar/db curl
100 SUBT

WHITEBOARD=/DAN

Thursday 8/30/19

tabataLYMPICS=WootWoot!

:20/:10 x 10 rds

burpee
rower for cals
bike for cals
skiers for cals

WHITEBOARD=total reps

Friday 8/30/19

SALSAmilk #partnerWOd

2000m row

400m sled pull/400m f.w.
400m sled pull

60 B.O.S. 100/70

400m sled pull/400m f.w.
400m sled pull

2000m skiErg

Sled#/kb#
45/44
25/35
15/26

WHITEBOARD=time/DAN*
*put weights in notes

Saturday 8/31/19

NOclasses! Sorry for the schedule change, all of us coaches are up north enjoying the holiday weekend. Hope you are enjoying some family, friend, lazy time yourselves!

Sunday 9/1/19

NOclasses! Sorry for the schedule change, all of us coaches are up north enjoying the holiday weekend. Hope you are enjoying some family, friend, lazy time yourselves!