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Saturday 6/30

6/30/2018

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MOBILITY

WARM UP 
3 X's
30 sec Dislocates
30 sec Jump rope
30 sec Push-up
30 sec rest 
​
HERO WOD
"Rene"
7rds
400m run
21-walking Lunges
15-pull ups
9-Burpees
Wear vest if have one 
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Friday 6/29

6/29/2018

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MOBILITY

WARM UP 
5 min amrap
10 wall ball
200m run 
​
STRENGTH
Find 1RM C+J

eXpress WOD

​​​eXpress MOBILITY

eXpress WARM UP 

WOD
20-DKB seesaw push press (35-26)
Then top to bottom get up
20-DKB seesaw floor press
10-DKB sit up then bottom to top
DKB get up
​10 cal ski. 
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Thursday 6/28

6/28/2018

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MOBILITY

WARM UP 

5 min Amrap
5-pull up
10-Air sq
15-Jumping Jacks 

STRENGTH
Work to DL weight
​
WOD

Flight Simulator Round trip
(30-min cap)
5-10-15-20.....50 back down 40-30-25-20....5
UNBROKEN DU's sets 5 to 50 if break on any set you must start back @ zero.
Sets 40 to 5 if break then you just need to re-do that set before moving on.
After each break
3-Dead lift (275- 185)
3-Burpee pull up

eXpress WOD

​​​eXpress MOBILITY

eXpress WARM UP 

WOD
4 X's 5min rds
5-Single KB snatch(35-26)(L)
5-Kb front rack lunge
5-OH drop lunge
5-Snatch
5-Russian swings then switch to the Right and repeat.
Max DKB sumo DL the remainder of time
Rest 1 min between
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Wednesday 6/27

6/27/2018

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MOBILITY

WARM UP 

3x's
30 sec push up
30 sec air sq
30 sec sit up
30 sec rest

STRENGTH
DB/KB strict press
(AHAP, progressive load)
10,9,8,7....1 
​
WOD
3 X's 4 min Amrap
21-cal row
21-wall ball
21-T2B
rest 2 min 

eXpress WOD

​​eXpress MOBILITY

eXpress WARM UP 

WOD
3rds
500m row
​40m Farmers walk (97-70)
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Tuesday 6/26

6/26/2018

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MOBILITY

WARM UP 

WOD A
TEAMS OF 4

Buy in 20 man makers (35-25)
then
100-Pull up-downs
100 cal A/B
1000m row
100 bench press(155-75)
200-DU's
200-weighted sit ups
100 cal Ski
200-Russian swings
1 mile relay run(in 400's)
*Kicker 300 burpee slam ball
(2 work 1 rest 1 does kicker until kicker drops off then 3 work 1 rests)

WOD B
5rds
10-Russian swings(97-70)
10-SDHP
10-Russian swings
30-Du's
*sub MT. Climbers for DU's. (40)
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Monday 6/25

6/25/2018

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MOBILITY

WARM UP 
5 min amrap
15-air sq
10-push up
20-DU's
​
STRENGTH
Back squat
Find a heavy 2 rep
then
Skill/Drill C+J
 
WOD
12min Cap
30-C-n-J (135-95)
30-Burpees
30-Back squat 

eXpress WOD

​​eXpress MOBILITY

eXpress WARM UP 

WOD
30-DKB C-n-J (53- 35)
30-DKB burpees
​30-DKB front squat
0 Comments

Saturday 6/23

6/23/2018

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MOBILITY

WARM UP 

3x's
30 sec wall ball
30 sec Push up
30 sec DU's
30 sec rest

DEMO MOVEMENTS

PARTNER WOD
25 min AMRAP
20-thrusters(115-75),
20 box jump overs,
20 burpees
30-Thrusters(96- 65),
30 box jump overs,
30 burpees 
​40Thrusters(75- 45)
40-Box jump overs,
40 Burpees
50-Thrusters(45- 35)
 Max Air cal the remaining time. 
0 Comments

Friday 6/22

6/22/2018

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 MOBILITY

 WARM UP 
Tabata Bike
Tabata Jump rope
Drom - Front Squat
​
COACH GARY'S WOD
16 min cap
1k row
then
21-15-9
Front squat(135-95)
HSPU

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
30 min cap
20 ROUNDS
DKB strict press(53-35)
5-T2B
10 cal ski
Rds 0-5 press=5reps
rds 6-10 press=4 reps
rds 11-15 press=3 reps
rds 16-20 press=2 reps
0 Comments

Thursday 6/21

6/21/2018

0 Comments

 
MOBILITY

 WARM UP 
3x's
30 sec wall ball
30 sec Plank
30 sec DU's
30 sec rest 
​
WOD
​
32 min cap
6rds
7-single KB Russian swing(70- 53)
7-head cutters
30m front rack carry
30m farmers walk
7-Russian swings(Right)
7-head cutters
30m front rack carry(Right)
30m farmers
200m run

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
2rds
(15min cap)
200m sled pull(back pedal) (180-135)W/ farmer walk(53/35)
rest 2 min

WOD2
3rds
(15min cap)
50m DKB front rack carry(53-35)
15-Burpees
0 Comments

Wednesday 6/20

6/20/2018

0 Comments

 
MOBILITY

WARM UP 
5 min Amrap Cindy

STRENGTH
16 min to find a heavy single Back squat
​
WOD
5rds
10-Pull up
15-SDHP(95-65)
20-Back sq
Every 3 min 200m run 

eXpress WOD

​​eXpress MOBILITY

eXpress WARM UP 

WOD
10 Rds
5-Single KB Snatch(35-26) (Left)
6-OHSQ
7-Thruster
12 cal A/B 5-Single KB Snatch(right)
6-OHSQ
​7-Thruster
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