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Programming is now in your Triib account.
You should have received an email with your log in and password. Email [email protected] if you didnt not receive the email.
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Thursday 060619
Meeting at Allsopp 415/515
WARM UP
Coach Led
Or
4 Rds
20 Jumping Jack's
10 Rollbacks to Pike
10 Hollow/Tuck Rolls
30 Min Emom
Min 1-30 Mtn Climbers
Min 2-15 Squats to Tuck Jump
Min 3-15 RKBS
Min 4-10 Dips
Min 5-10 Burpees
Min 6-10 Plank Walkouts
STRETCH
Straddle-1 Min Each
Lying Hip Openers-5 Each
Saddle in Archer-1 Min Each
Forward Fold-1 Min
Caldlf Stretch-1 Min Each
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Wednesday 060519
Meeting at Scott Field (if it rains I will find a other place, check back here)
WARM UP
10 Min Mobility
Soldier Walks
Quad 2 Toe
Cossack Squat
3 Rds
10 Plank/Push Ups
10 Shld Taps
10 Jump Squats
WOD-30 Min Amrap
400/200 M Run
50 M Bear Crawl/25 M HS Walk
20 Air Squats
20 Sit Ups
ACCESSORY
4 Rds
10 Fire Hydrants
10 Swimmers
30 Sec Hollow Hold
30 Sec Arch Hold
STRETCH
2 Min Each
Couch
Frog
Counter
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Tuesday 060419
Meeting at Scott Field 415 and 515
University and H Street
Itll be a fun one 😂 So bring yo butt!!
At Home Wod
4 Rds
25 Burpees
25 Sit Ups
20 Min of Stretching
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Monday 060319
WARM UP
Coach Led
3x60 Max Squats
2 min Rest Between Sets
20 Min Amrap
1 Hill Run
20 Push Ups
20 Lunges
ACCESSORY
3 Rds
1 min Plank
30 Sec Rev Plank
30 Sec Side Plank
GROUP STRETCH
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Thursday 053019
WARM UP
Game
SKILL
TTB DRILLS
4x30 Dubs
WOD
10 Wall Walks (Quality not Speed)
25 Box Jumps
8 Wall Walks
20 Box Jumps
6 Wall Walks
15 Box Jumps
4 Wall Walks
10 Box Jumps
2 Wall Walks
5 Box Jumps
FITNESS
5 Sec Hold (1/2 the Reps)20/Plates
Rx+ 30/24
ACCESSORY
3 Rds
10 BB Sit Ups
10 BB Switch Leg
STRETCH
GROUP
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Wednesday 052919
WARM UP
Coach Led
WOD-PARTNER
10 Min Emom
Odd-4 Seated Press @60% Strict Press
Even-10 Cal Row
3 Min Rest
10 Min Emom
Odd-5-10 Rev Row
Even-10 Cal Bike
3 Min Rest
10 Min Emom
Odd-10 Wall Balls 20/14
Even-15 Slam Balls
Group Stretch
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Monday 052819
Week 6
WARM UP
Relay Style
3 Rds
200 M Row
15 RKBS
5 Candlestick Tuck Jumps
STRENGTH
8 Min Emom
Odd- 6 Deadlift @60%
Even-Max Hang
WOD-RX
10 Rds
5 Hspu
5 Hang Clean 95/65
Rest 2 Min
20 Rep Back Squat @65%
Every Rep should have Good Form
FITNESS
7 Rds
7 Pike Push Ups
4 Hang Power Clean 75/45
Rest 2 Min
10 Rep Back Squat @65%
RX+
10 Rds
5 Deficit Hspu
5 Hang Power Clean 115/85
Rest 2 Min
20 Rep Back Squat @65%
ACCESSORY
Individual
3 Rds
10 Sing Leg Bridge
30 Sec Hollow
10 Dips
STRETCH
Group
Coach Led
Cobra
Med Ball T-Spine
Standing Pigeon
Straddle
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Friday 052419
WARM UP
Coach
Inchworms
Soldier Walks
Shld Bands
STRENGTH
Push Press 5x2 @70%
Lat Roll Between Sets
WOD-RX
21/15/9
Russian Kbs 53/35
Burpees
Rest 2 Min
21/15/9
Cal Row
Ghd Sit Uls
FITNESS (If you're doing Murph Sat)
15/12/9
RKBS 35/25
Burpees
Rest 2 Min
15/12/9
Cal Row
GHD Sit Ups
STRETCH
Coach Led
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Thursday 052419
WARM UP
Coach
Wod
25 Min Emom
Min 1-10 DB Bench
Min 2-3 Sumo DL @75%
Min 3-Down-KB FR Carry 53/35/35/25
Back-KB OH Carry 53/35/35/25
Min 4-15/10/10/8 Cal Bike
ACCESSORY- INDIVIDUAL
3 Sets for Quality
10 Hollow Rocks
10 Switch Leg
20 Sec Arch Hold
STRETCH-GROUP
Smash
Pecs
Biceps
Triceps
Lats
Quads
Calves
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Wednesday 052319
WARM UP
Coach
WOD
25 Min Emom
Min 1-10 DB Bench Press
Min 2-3 Sumo DL @75%
Min 3-Down KB Front Rack Carry
Back-KB OH Carry
Min 4-10 Upright Row
Min 5-15/10 Cal Bike
ACCESSORY
3 Sets
*each set unbroken-focus on quality
10 Hollow Rocks
10 Switch Leg V Ups
Flip
20 Sec Arch hold
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Tuesday 052119
WARM UP
Banded Shld
Weighted Windmills
KB Bottom Up Press
4 Min Amrap
10 Plank Shld Taps
20 Singles
STRENGTH
8 Min Emom
Odd-5 Wall Walk to Pike
Even-10 Curtsy Lunge
WOD-RX
10-1
Double DB Snatch 35/15
Box Jumps
TTB
FITNESS
10/8/6/4/2/9/7/5/3/1
Double DB Snatch 20/10
Plate Jumps or Tuck Jumps
Knees to Elbows
RX+
10-1
Double DB Snatch 50/30
Box Overs
Strict TTB
ACCESSORY-Individual
4 Sets
10 Plank Walkouts
10 Med Ball Twist
10 Prone Cobras
STRETCH-Group
Banded Shld
Child’s Pose
Scorpion
PVC Pipe Twist
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Monday 052019
WARM UP
5 Min Hip and Ankle Mobility
Banded Pigeon
Banded Ankle
Raised Straight Leg
Thoracic Twist
Roll Lats and Triceps
2 Rds
15 Plate G2OH
15 Plate Squats
STRENGTH
Pause Back Squat-3 Sec Pause
5x2 @ 70%
WOD-RX
9 Min Amrap
10 Front Squats 95/65
200 M Run
FITNESS
9 Min Amrap
10 Goblet Squats 25/15
200 M Run
RX+
9 Min Amrap
10 Front Squats 115/75
200 M Run
ACCESSORY
3 Sets
10 Weighted Side Squat
10 Adductor-Bench
10 Side Ghd Crunch
STRETCH
Cossack
Pretzel
Banded IT Band
Foam Roller Couch
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Saturday 051819
GYMNASTICS
300 M Row
Upper Back/Neck Mobility
Slow Bear Crawl
Log Rolls (Slow and Controlled)
Forward Rolls
Skill
Handstand Walks
Drills and Partners Walks
Conditioning
3 Rds
40 Sec on-20 Sec Rest
High Knee on Mat
Candlestick (Pistol)
Slider Walks
Headstand Presses
Team Wod
Random Moving of Obstacles
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Friday 051719
WARM UP
Shld Mobility
TECHNIQUE
Snatch Drills
Cycling a Barbell
WOD-RX
12 Min Amrap
20 DB Hang Snatch 30/15
20 DB Overhead Squat
15 Box Jumps
20 DB Hang Snatch
20 DB Overhead Squat
15 Burpee over DB
FITNESS
12 Min Amrap
10 DB Hang Snatch 20/10
10 DB Overhead Squat
10 Box Jumps
DB Hang Snatch
DB Overhead Squat
10 Burpees
RX+
12 Min Amrap
20 DB Hang Snatch
20 DB OHS
20 Burpee Box Overs
ACCESSORY
Shld Complex
3 Rds
15 Ghd Sit Ups
10 Ghd Side Crunch
10 Ghd Hip Ext
STRETCH
Smash
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Thursday 051619
WARM UP
PARTNER WOD
“Hotdog for Sheamus”
1 Mile Run
24 Triple Unders
24 C2B
24 Bench 225/125
24 Cleans 155/115
24 HSPU
24 Triple Unders
1 Mile Run
RX+
Individual
ACCESSORY
Tabata
Plank/Push Up
Side Plank
Rev Plank
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Wednesday 051519
WARM UP
Coach Led
Hip and Ankle Mobility
Banded Hip Drive
STRENGTH
Back Squat
10x1@80%
2 Min Rest
ACCESSORY
3 Rds
10 Banded Walk
5 Leg Drops
10 Twist
STRETCH
Standing Pigeion
Scorpion
Straddle
Calf
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