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April Fool’s Day 4/1/14

Warm-up: Coach's Choice. Skill: 10 min EMOM  5xTTB (sub knees to elbows) Strength: Floor Press Superset W/ Chin-up Floor Press: Work up to a peak set of six in the floor press over 8 sets, increasing the weight on the first six sets and repeating the heaviest weight twice Superset each of these sets with a set of six ...

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Now that the open is over… Let’s get STRONG! 3/31/14

Warm-up: Coach's Choice. Skill: Strength: Back Squat Superset W/ Power Clean BKSQ: Work up to a peak set of five in six sets, repeat the heaviest set twice for 8 total sets Superset each of these sets with a set of two power cleans from the floor, working up to a peak double in the power clean Metcon: 15 min ...

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14.5 Thrusters & Burpees 3/28/14

Warm-up: Coach's Choice. Mobility: Hips Shoulders Ankles Skill: muscle-up progression Open Wod Prep Metcon: 12 min amrap 10x ring rows 10x hand realease push-up Frog walk across the room Broad Jump back Frog walk= push-up+ double mountain climber

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