Wednesday, January 23 2019

WOD: 4 rounds NFT - 6 wall walks - 6 Turkish get ups - 6 box jumps (high box if possible) - 2 forward rolls on gymnastic mat

Strength: 6x2 Front rack barbell lunges (not for max but for technique practice)

Recovery: 50 cal assault bike nose only breathing

Gymnastic Prep

Wednesday, October 3 2018

One arm : Swing demo

Gymnastic Prep: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks :30 Static overhead hold with db or kb while kneeling 5 P- Bar push ups(if 10 Strict knees to elbow is too many lower number, wall walks won’t include a push up, static hold is with whatever weight, p-bar push ups can be scaled up to ring push ups or scaled down to push ups - or box push ups) Strength:4x10 each arm - single Arm Russian swings Accessory: n/a Recovery: 100 abmat sit ups

Strength: 4x10 each arm - single Arm Russian swings - work up and challenge yourself with correct technique

Recovery: 100 abmat sit ups

Recovery work continued and gymnastic prep

Thursday, June 12 Last call if you want equipment from Rogue.  I will be making the order tomorrow. Reminder: Afternoon sessions are in an "open" setting from 4-7pm.  Come in and knock it out

WOD: 1 mile run/1600m run /8 min ad, then 21-15-9 Push up, KB Swing(Russian), run 800m/row 1k/bike 4 min

Strength/Skill: 10 Turkish Get ups(5 each hand), 3 rounds, 10 kipping swings, 3 wall walks, 30 hollow rocks

Mobility: foam roll