3RM Press (will perform 1 Pr + 2 PP + 3 P/J in cycle)
2-3 x 10-15 GHD Back/Hip Ext
2-3 x 10-15 Rev Hypers
EMOM/5 <50% Press# perform above complex
WOD: Sep 10, 2018
3RM B/S
ACCY Work (no time component)
Prowler...GHD (back/hip ext)...FW...Sandbags
PSA: Sep 9, 2018
Wed 9/12 will look like this:
6a-9a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Halt Cl Pull (:03 below knee): 50/5, 60/5, 70/5, 80/5, 85/5
Sn Bal: 50/5, 60/5, 70/5, 80/5, 70/5
Jerk Recovery: 50/5, 60/5, 70/5, 80/5, 90/5, 70/5
F/S: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 9/15 will look like this:
Sn: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
btn Press: 50/5, 60/5, 70/5, 80/5, 70/5
Cl Grip Lunge w/ BB OH (Jerk #): 50/3&3, 60/3&3, 65/3&3, 70/3&3, 65/3&3
G/M: 4x5 light intensity
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, longer M/C (be surprised)
WOD: Sep 8, 2018
- Option A = Oly lifts & CrossOver Symmetry
- P/J: 50/5, 60/5, 70/5, 80/5, 70/5
- OHS: 50/5, 60/5, 70/5, 80/5, 80/5
- RDL (1RM F/S): 50/5, 60/5, 70/5, 80/5, 70/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
WOD: Sep 7, 2018
- 1 mile run in the w/u (NOT for time, relax)
- Week 3 btn P/P...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
- Week 3 D/L...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
WOD: Sep 6, 2018
Week 3 B/S...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
EMOM/16: E = 8 1A S2OH (4L/4R)
O = 8 Burpee Pull Up
WOD: Sep 5, 2018
- 6a-10a & 3:30p-5:30p
1:1 are happening (you must be self sufficient) - Sn: 50/5, 55/5, 60/5, 65/5
- C&J: 50/5+3, 55/5+3, 60/5+3, 65/5+3
- Sn Pull (:03 below knee): 50/5, 60/5, 70/5, 80/5, 85/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
WOD: Sep 4, 2018
- Week 3 IBP (15 deg)...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
- EOMOM (8 cycles) 8 D/L, 6 HPC, 4 F/S, 2 S2OH
*repeat a weight for 2 cycles, bump it up (should be 4 weights used)
WOD: Sep 3, 2018
- Labor Day 2018...8am w/ Coach Jill
- in recognition of all the Cali fires...Fire Breather
Hotshots 19 (Time) 6 RFT:
30 Squats, 19 P/C @ 135# / 95#, 7 Strict Pull-ups, 400m Run
PSA: Sep 2, 2018
- LABOR DAY MON SEPT 3...One 8a.m. session offered
- Mon = ???, Tue = IBP, Thu = B/S, Fri = btn P/P & D/L
- Wed 9/5 will look like this:
- 530a-7a & 3:30p-5:30p
1:1 are happening (you must be self sufficient) - Sn: 50/5, 55/5, 60/5, 65/5
- C&J: 50/5+3, 55/5+3, 60/5+3, 65/5+3
- Sn Pull (:03 below knee): 50/5, 60/5, 70/5, 80/5, 85/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Sat 9/8 will look like this:
- P/J: 50/5, 60/5, 70/5, 80/5, 70/5
- OHS: 50/5, 60/5, 70/5, 80/5, 80/5
- RDL (1RM F/S): 50/5, 60/5, 70/5, 80/5, 70/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
WOD: Sep 1, 2018
- Option A = Oly lifts & CrossOver Symmetry
- P/C: 50/5, 55/5, 60/5, 65/5
- S/J: 50/5, 55/5, 60/5, 65/5
- OHS: 50/5, 55/5, 60/5, 65/5
- RDL (1RM F/S): 50/5, 55/5, 60/5, 65/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
- LABOR DAY MON SEPT 3...One 8a.m. session offered
WOD: Aug 31, 2018
- Week 2: btn P/P...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
- E/1:30 (8 cycles): 12 PKBS, 9 Goblet Squat, 6 Bottom Up Press (3L/3R), 3 Burpee
WOD: Aug 30, 2018
- Week 2: B/S...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
- Even/Odd EMOM...E = 15/12 cal C2...O = 12 OHS
Min 1-4 = BB only
Min 5-8 = add 5#-10#
Min 9-12 = add more
min 13-16 = add more
WOD: Aug 29, 2018
- 530a-7a & 3:30p-5:30p
1:1 are happening (you must be self sufficient) - P/S: 50/5, 55/5, 60/5, 65/5
- btn Press (from split): 50/5, 60/5, 65/5, 65/5
- Front Rack Lunge (2 ea leg, Cl#): 50, 55, 60, 65
- CrossOver Symmetry (Activation, Activation +, Recovery)