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March 15, 2017 Wednesday

Starts 1 minute after the 15 min cap for Jackie Scaled: Level 2-115/75 Level 3-95/65


March 14, 2017 Tuesday

Warm Up

300m row Using the width of the room: Inchworms Bear crawl - elbows in, not flared out Front lunge w/reach Broad jump Then: 10 PVC pass thrus 10 PVC OHS

HSPU Progressions/Skill work

EMOM 6:00 alternate between 10 Pike push ups 8 Box assisted HSPUs 4 Wall walks Pike push ups -> hips high in the air as far over shoulders as possible, use an ab mat if desired Box assisted push ups -> legs are at 90 degrees with hips under shoulders, use an ab mat as desired Wall walks -> get as close to the wall as possible

15 min cap Scaled: Box assisted HSPU Rope supine to standing position and back down P-p-push it REAL GOOD (and pull it)

Athletes will alternate between dips and double unders, completing 8 intervals of each. Scaled: Dips between boxes/bench dips Singles


March 13, 2017 Monday

15 minutes to complete

EMOM 7 wall balls until burpees are complete 12 min cap


March 11, 2017 Saturday

Warm Up

Total time ~ 10 minutes Run 200m 10 each: Ring Rows Push up to down dog Runner's lunge Wall Facing Squat Single leg toe touch Barbell: Jefferson curls x 5 3 rounds: Push press x 5 RDL x 5 Bent over rows x 5

Sorta Sham ...

Partner WOD Alternate rounds - one works, one rests Scale weight as needed Solo - rest as needed between rounds


March 10, 2017 Friday


March 09, 2017 Thursday

Warm Up

Time cap: 10:00 200m run --- then --- 20m each: high knees butt kickers carioca x 2 front lunge w/reach lateral lunge ---then--- 10 each: ring rows walk outs w/push up runner's lunge wall facing squats side to side leg swings front to back leg swings single leg toe touches forward line hops lateral line hops

DO NOT give us your Usain Bolt impersonations. This is just meant to keep you loose for 17.3.

Get your broga on!!


March 08, 2017 Wednesday

Warm Up

Total time ~ 10 minutes Row 300m 10 each: Ring Rows Push up to down dog Runner's lunge Wall Facing Squat Single leg toe touch ---then--- Core: 30s each x 2 Hollow hold Superman Barbell: Jefferson curls x 5 from deficit if able 3 rounds: Push press x 5 RDL x 5 Bent over rows x 5


March 07, 2017 Tuesday

Warm Up

6:00 cap Run 200m 20m each: Butt kickers Frankensteins High knee skip Backwards skip with hip rotation Front lunge with reach Lateral lunge Then: 10 push up to down dog 10 runners lunge/spiderman 10 wall facing squats Core: 30s each x 2 Hollow hold Superman Barbell w/coach: Bear complex x 5 (empty bar)

After completing the first 3 movements, you will perform wall balls for max reps with the time remaining. Back squats are from the ground. Best of luck to your legs:-)

Time to find out what your legs are made of. It may be jello, but that's ok!


March 06, 2017 Monday

Barbell thrusters


March 04, 2017 Saturday


March 03, 2017 Friday


March 02, 2017 Thursday

This week will be a 200m row instead of the normal 100m row per frame. Odd - Double under x 2 / Single under x4 Even - Sit-up x 2


March 01, 2017 Wednesday


February 28, 2017 Tuesday


February 27, 2017 Monday