WEDNESDAY 09-30-2015
He’s Baaaacccckkkkkk!
15 Banded Hamstring Flosses
15 Cat-Cows
10 Single Leg Bridges
A
Deadlift
3-3-3-3-3 E3MOM
B
AMRAP In 12 min
10 DL 185/135-155/115-135/95
20 WB 20/14
100m Prowler push 2×45/Empty
C.
Tabata
Leg Raises Hold
TUESDAY 09-29-2015
A normal Sunday morning warm up!
2 rds not for time of
5 Sot Presses
30 Sec Thoracic Spine SMR on Foam Roller
5 Rack Squats
A.
Snatch Balance
5-5-5-5-5
B.
E2MOM for 10 min
2 Snatches
C.
“Randy”
75 Snatches 75/45 For time
D.
30 Russian Twists 45/25
MONDAY 09-28-2015
Another busy day at the gym!
Pec Lacrosse ball mobilization 1 min
15 Ankle Pulses
30 Sec Traps Mobilization with Lacrosse Ball
A.
For time
500m Row
10 Burpees
20 T2B
30 S2OH 115/75
40 KB Swings 53/35 (american)
50 DU
Rest 3 min then
B.
For time
50 DU
40 KB Swings 53/35
30 S2OH 115/75
20 T2B
10 Burpees 500m Row
C.
50 Weighted Sit Ups
SUNDAY 09-27-2015
OPEN GYM! WE ARE OPENED FROM 9-12PM TODAY! COME IN AND HAVE SOME FUN!
SATURDAY 09-26-2015
2 rds not for time of
45 Sec Banded Samson Stretch
45 Sec Upper Back Lacrosse Mobility
20 Sec T Spine Foam Roller Stretch
A.
E2MOM for 12 min
Halting Snatch DL (Pause 2 sec) + Hang Power Snatch + OHS
B.
For time
800m Run
30 DL 225/185-185/135-136/95
800m Run
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