Tuesday’s Workout 7/16

https://www.gofundme.com/f/oscar-riveras-road-to-recovery-fund?fbclid=IwAR16sNEI_S2UAn3-F7LSBjHmLCbo8L76o8poHFQQ9kTQEkuh_Cj1INhQ9bE

Warm-up

Drom

Dynamic warmup

Foam Roll Upper Back/Lats/Chest

Use bands and balls

Power

4 Rounds

SB Explosive Shot Put with Partner (5/5)

Strength

3 Rounds

Bent Over BB Rows (10-15 reps) (Wide Grip)

Negative Pull ups (10-15 reps)

Review : clean and press and warm up for wod

Metabolic Conditioning

Metcon (Time)

4 Rounds for time:

(10) barbell or DB Hang Clean to Press 135/95#,95/65#, 65/45# 50/35#,35/20#, 20/15#

(10) sit ups

200m row

Monday’s Workout

For those of you that know Oscar “ panda”. He was in a very bad car accident this week on his way to Vegas where he had to be flown to nearby hospital. He is currently unconscious with family by his side waiting on the outcome. Please support if you can financially and with positive thoughts and prayers. We will keep you updated as things happen. 

Warm-up

(30) Jumping Jacks
(30) Seal Jacks
McCarthy Special (3/3)
(20) Iron Cross
(20) Scorpions
(15/15) Single leg Glute Bridge
(20) Black Burns
(20) Banded Good Mornings
(15) Squat JumpsStrength

Back Squat (Find your 5rm)

Supplemental 3 Rounds
(10/10) Single Leg DB RDL
(10/10) Reverse Lunge with Pallof Press

Metabolic Conditioning

Metcon (AMRAP – Rounds)10 min. AMRAP
(10) Push Press (135/95)(125/75)(115/65)
(30) Double Unders
 *scaled (100) Single unders
(30 yards) Bear Crawl

Cool Down

Extra Credit (100 Banded Hamstring Curls)

Wednesday’s Workout 7/3

“Fat Tom”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (40/60)
10 Burpees
30 yard Bear Crawl
10 Burpees
20 Kettlebell Swings (40/60)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats