Nutrition Resources
Schedule
Daily WOD

Thursday 28 August, 2014

image

As part of the warm-up (15 Min)
Banded 15/25/35#KB’s on PVC

Band(same tension band) 1 KB on each side of the bar.

Coaches will then guide you on what movements to do.
Overhead walk
Front Squat Lunges
OH Lunges

MetCon
AMRAP 13 Minutes:
10 Push-up
30 Dubs

**Reminder: SATURDAY’s WoD will be 10AM**
CLOSED Monday September 1

Wednesday 26 August, 2014

In teams of 3 (same gender)

For Time Complete:

Buy-In 2000m Row

60 Wallball Shots 20/14
60 Deadlifts 225/155
60 T2B
60 Front Squats 135/85
60 Box Jumps 24/20
60 Hang Clean135/85
60 Slamball 40/30/20

Your teammates will be at the 50 meter mark.
Once you have completed your portion of the WoD
you will sprint to your team and tag him/her in.

Teams can divide the work as they see fit.

Once you finish the WoD athlete will tag their
teammates back into gym.

Tuesday 25 August, 2014

Strength/Skill

The coach will breakdown and review the
Strict Press

Immediately following the coaching session

EMOM 8 Minutes
3 Strict Press
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.
_____________

Coach will then breakdown the Push-Press

Immediately following the coaching session

EMOM 8 Minutes
3 Push Press
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.
_____________

Coach will then breakdown the Push-Jerk

Immediately following the coaching session

EMOM 8 Minutes
3 Push Jerk
Load should be approx. 60-70% of 1RM
start and stay with same load for all 8 minutes.

VIDEO ON PUSH JERK

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Contact Us: 954-972-4284

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