7-22-14

Mobility: Part 1
Lax posterior shoulder x1min each
Lax hips x1min each

Strength:
Pw/Sn+Hang Pw/Sn (above knee) 4×1+1 (rest 90sec)

WOD: 3 Rounds (4min Running Clock)
Run x450m
T2B x10
Burpee xME

Rest 2mins

Mobility: Part 2
Lax lats x1min each
Seated lax hamstring x1min each
Hamstring stretch w/band x30sec each
Single arm lat stretch x30sec each

7-18-14

Mobility: Part 1
Roll hips x1min each
Roll quads x1min each

WOD: 10min AMRAP (Teams of 2)
Dead-lift x9 (155/110)
Run x70ft
Pass throughs x7
Run x70ft

LastStand: Tabata
Plank

Mobility: Part 2
10-15 mins your choice

Attention:
August 4th will mark the start of the next 8 week Weightlifting cycle. Days/times will be Monday, Wednesday, Friday at 6:30pm, and Saturday at 10am. This class will be more advance then previous classes. There will be only 8 spots available. There is a $50 admission for this class. If you’re interested please talk to Coach John.

 

7-17-14

Mobility: Part 1
Lax triceps x1min each
Lax forearms x1min each

Strength: BB Complex
Clean+FS+Press 4×1+2+1

WOD: “Jackie”
Row x1000m
Thrusters x50 (45/45)
Pull-ups x30

Mobility: Part 2
Lax anterior shoulder x1min each
Lax lats x1min each
Lying prone shoulder stretch x30sec each
Ring lat stretch x30sec each

7-16-14

WOD: “Flight Simulator” Gone Bad
Du’s x5,10,15,20,25,30,40,50,45,40,35,30,25,20,15,10,5
-Unbroken sets for Rx
Push-ups x10

10min Cap

Mobility will cover hips, thoracic spine and quads.

Mark your calendars!
-TTCF Annual Camping Trip August 22nd-August 24th at Honeyman Memorial State Park in Florence. More details to come.

7-15-14

Mobility: Part 1
Roll lats x1min each
Roll hamstrings x1min each

Strength: 12min EMOM
Pw/Snatch (above the knee) x2
-work up to a heavy double then maintain.

WOD: 3 Rounds
Row x500m
Rest 1min
Kb swing x30 (53/35)
Burpees x15
Rest 2mins

Mobility: Part 2
10-15mins your choice

7-14-14

Mobility: Part 1
Roll hips x1min each
Roll quads x1min each

Strength:
Bulgarian Single leg squats 3×6-8 each

WOD: 5 Rounds
Push-press x10 (115/75)
Box jump x12 (24/20)

Mobility: Part 2
Lax anterior shoulder x1min each
Roll calves x1min each
Rack calves stretch x30sec each
Ring step through x1min

7-11-14

Mobility: Part 1
Roll hamstrings x1min each
Roll lats x1min each

Strength: 5 Rounds
Hang Pw/Cln (above knee) x3
Rest 1min
DB Push-press x6-8
Rest 90sec

WOD: 3 Rounds
Row x500m
Push-ups x25
T2B x15
Run x200m

Rest 2mins

Mobility: Part 2
Roll calves x1min each
Lax posterior shoulder x1min each
Ring lat stretch x30sec each
Rack calves stretch x30sec each