Swing & TGU

39 Apr 2017

Warm Up: 1x SunSal, 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 5 min,
min 1-3 10/hand (53#)
min 4-5 20 2 hand (70#)

KB Clean (70#) 5x 1/hand
TGU (53#) 5x 1/Side
KB Jerk (53#) 3x3 /hand

5x 20cnt (Bird Dog/Side Plank/Hollow Hold)

RomWod

Swing & TGU

28 Apr 2017

Warm Up: 1x SunSal, 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 10 min,
Even 5/hand (53#)
Odd 10 2 hand (70#)

KB Clean (70#) 5x 1/hand
TGU (53#) 5x 1/Side

5x 20cnt McGill Big 3 (Curl Up/Bird Dog/Side Plank)

RomWod

Snatch & TGU

26 Apr 2017

Warm Up: 3-2-1 Windmill (26#), 3x5 Goblet Squat (26#)

KB Snatch (35#), EMOM 10 min, 5/hand

TGU 1x 35,40,44,50,50 /Side

RomWod

CrossFit08844 @ Home

25 Apr 2017

Warm Up: 2x 200m Row/3 Pull Ups/5 Push Ups/5 Air Squats

WOD
AMRAP 20 min
400m Row Then
3x (5 Pull Ups/10 Push Ups/15 Air Squats)

Result @ time = 2 rds + 400m Row + 15 reps

RomWod

Open Gym

23 Apr 2017

Warm Up: 3x10 Trunk Rotations, 1xSunSal

TGU 1x 26,35,44,53,55 /side
TGU Neg 1x70 /side
TGU Roll 2 Elbow 2x70 /side

Jump Rope 30/30 x 10

RomWod

Snatch & TGU

22 Apr 2017

Warm Up: 1xSunSal, 3x5 Halo/Goblet Squat/Glute Bridge

KB Snatch (35#), EMOM 10/hand (even min Right, odd min Left)

TGU 1x 26,30,35,40,44,50 /Side

RomWod

Open Gym

16 Apr 2017

Warm Up: Jump Rope 30/30 x 10,TGU 2x1/Side (35#),
3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W4 D1
Power Clean 4x 85,115; 5x4x145
Front Squat 4x 115,155; 5x4x180

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

1 hour Sourland hike with Bonnie and Mickey

RomWod

Mtn Athlete Relative Strength program W3 D3

14 Apr 2017

Warm Up: Jump Rope 30/30 x 10,TGU 2x1/Side (35#),
3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D3
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,145; 5x4x170

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

RomWod

Row

13 Apr 2017

Row 5k, 24:05 (1 min easy/1 min hard)

RomWod

Hike

12 Apr 2017

Sourland hike with Mickey, 40 minutes

RomWod

Mtn Athlete Relative Strength program W3 D2

11 Apr 2017

Warm Up: TGU 2x1/Side (35#), 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D2
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,155; 5x4x170

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

RomWod

Jump & Row

10 Apr 2017

Jump Rope 30/30 x 10

Row 5k, 24:40 (2:30ish pace)

RomWod

Open Gym

9 Apr 2017

Warm Up: 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D1
Power Clean 3x 45,95,115; 2x 125,135
1x 145,150,155,160,165,170,175(f),175,180(f)

Front Squat 3x 95,115; 2x 135,155
1x 175,195,200,205,210,215 (PR)


RomWod

Row

8 Apr 2017

Row 250m easy/250m hard; 3250m/15 min total

Walk

7 Apr 2017

2 mile walk

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Mtn Athlete Relative Strength program W2 D3

6 Apr 2017

Warm Up: 3xDUs; 3x 10 push ups/10 sit ups/5 pull ups (on the beep)

Mtn Athlete Relative Strength program W2 D2
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,155; 5x4x185

RomWod

Jump & Row

5 Apr 2017

Jump Rope DU practice, 20 min

Row 3x 750m, 2 min easy; 3400m/16 min total

3x10 push ups (on the beep)

RomWod

Mtn Athlete Relative Strength program W2 D2

4 Apr 2017

Warm Up: 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W2 D2
Power Clean 4x 85,115; 5x4x130
Front Squat 4x 115,155; 5x4x175

RomWod

Open Gym

2 Apr 2017

Warm Up: Row 1K easy,
6x10 2 hand KB Swing (53#), TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W2 D1
Power Clean 4x 85,115; 5x4x130
Front Squat 4x 115,155; 5x4x175

RomWod