THURSDAY 5.18.17
PREP SESSION: SNATCH POSITION WORK 12:00 METCON: MAINSITE WOD 5.12.17 20:00 AMRAP 400M RUN 20 GHD SIT UPS 10 OVERHEAD SQUATS (95#/65#)
WEDNESDAY 5.17.17
PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKERS, WALL HANDSTAND HOLDS OR PARTNER HANDSTAND HOLDS. "WALKING THE GAUNTLET" TEAM...
TUESDAY 5.16.17
PREP SESSION: REVERSE HYPER / BANDED REVERSE HYPER 12:00 METCON: 30 KETTLEBELL SWINGS (70#/55#) 40 BOX JUMPS (24"/20") 50 PULL UPS ...
MONDAY 5.15.17
PREP SESSION: BURGENER CLEAN COMPLEX 12:00 HIGH HANG CLEAN + LOW HANG CLEAN + CLEAN + PUSH PRESS HIGH HANG CLEAN + LOW HANG CLEAN +...
FRIDAY 5.12.17
PREP SESSION: ANKLE/KNEE/HIP MOBILITY METCON: 7 DUMBBELL THRUSTERS (50#/35#) 7 BURPEE BOX JUMPS (24"/20") 7 TOES-2-BAR X7 STRENGTH: ...
THURSDAY 5.11.17
PREP SESSION: KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS) 12:00 NOVICE = DRILLS AND INSTRUCTION WITH COACH PROFICIENT = ALTERNATING...