“Be Authentic”

WOD
8 min AMRAP
-7 thruster (95#,65#)
-5 toes to bar
-3 muscle ups (use your progressions from these past few weeks *these should be hard)

*ab challenge on board

Cool down
-coaches choice

Girls just want to have fun!

Girls just want to have fun!

“Be better”

Skill/technique
-rope climb
*those that have them 3×3 stay on the rope all the way down to just above the ground then back up. First rep you can jump into.
All other use this time to practice your foot holds and technique

WOD
4 rounds
-:45 sec max cal row
-:15 sec rest
-:45 sec max kettlebell swings (32kg,20kg)
-:15 sec rest
* record total calories/ total KB swings

*check board for ab challenge

Raise your hand if your awesome!

Raise your hand if your awesome!

“Be Strong”

Strength
Front Squat
3-3-3-3
1st set @80% of 1RM
2nd-4th @25# less than first set if 1st set was below 265# if above drop 35#

WOD (goal<10min)
21-15-9
-bear complex (95#,65#) (power clean, front squat, push press, back squat, push press)
-box jumps (24″,20″)

Dad come on... Im hungry!

Dad come on… Im hungry!

“Homework”

Strength/Technique/Skill
-???

WOD
Every 4 minutes for 28 minutes
-3 front squats @75% of 1RM
-3 power snatch (135#,95#)
-3 ring muscle ups +dip

Cool down
-make change

Sometimes they are crabby in the morning.

Sometimes they are crabby in the morning.

“Well Done”

Mobility WOD w/ Coach Allyssa

WOD
50-40-30-20-10
-double unders
9-7-5-3-1
-power cleans
(185#,205#,225#,235#,245#)
(105#,125#,135#,145#,155#)

Cool Down
-coaches choice

Great things ahead... #ohanastrong

Great things ahead… #ohanastrong

 

“Ay Dios Mio”

Happy birthday (yesterday) to Laura Navarrete and Happy birthday to Sandy Rosas (today).

Happy birthday Laura!!!

Happy 28th 😉 birthday Laura!!!

Happy Birthday Sandy!!!

Happy Birthday Sandy!!!

Partner WOD
22 min AMRAP
-28 hang cleans (each person has their own bar) everytime the bar comes to rest on the ground, both people will complete 3 burpees (135#,95#)
-28 pull ups (partner must hold the chin up while other executes pull ups)
-28 kettlebell swings (24kg,16kg) you must alternate each rep but will have two KBs
-28 push ups but you must alternate each rep between you and your partner

“Leaps and Bounds”

WOD
every 3 minutes 24 minutes
-20 wall balls (20#,14#)
-5 left arm single arm DB snatch (50#,35#)
-5 right arm single arm DB snatch (50#,35#)
-2 left leg candle stick pistol (hollow rock to single leg squat)
-2 right leg candle stick pistol (hollow rock to single leg squat)

*ab challenge check the board

You early risers are freaking awesome!!! Way to set the tone for us all day!!! Inspiring!!! Shout out to 5am and 6:15am

You early risers are freaking awesome!!! Way to set the tone for us all day!!! Inspiring!!! Shout out to 5am and 6:15am

“Half way there”

Strength (10min)
-deadlift
5-5-5
*Work up to 75% of 1RM and stay there for all sets

WOD
4 min AMRAP
-10 alt box step up w/ plate overhead (45#,25#) (24″,20″)
-10 pull ups
*rest 2 min

4 min AMRAP
-50m shuttle run
-10 toes to bar
*rest 2 min

4 min AMRAP
-burpee box jumps (24″20″+your plate)

*AB Challenge

Seek challenges,... try new things. Life is out there, don't let it pass you by!

Seek challenges,… try new things. Life is out there, don’t let it pass you by!