Two sets of: 1 minute mashing your shoulders w lacrosse ball 30 sec T-Spine Hold on Foam Roller  10 Banded Pass Thrus in a Squat  A.  Snatch Balance / Snatch reviewed  then… 5 sets  Snatch Balance with a 2 second hold at the bottom – start with empty bar add weight only if the technique…

Monday  Today is the last day you can complete 17.5. If you have not done it come on in and get it done. After today we will be refreshing our skill work and then finding our one rep maxes starting next week. A.  Take 15 minutes and work on mobility.  Include rolling out the glutes,…

Sunday  9:00am Yoga 10:00   “Justin”   30-20-10 reps for time of:   Body-weight back squats (scale as needed) Body-weight floor presses (DB) (women will use 70%)  Strict pull-ups Scale negatives   U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune,…

Saturday  A.  For Time  1600m run Rest 5 minutes then… 4 Rounds 1 Rope climb 20 Kettlebell Swings  10 Handstand Push ups 

Friday  A. Open Work Out 17.5 10 rounds for time of:  9 thrusters 95/65 35 double-unders Scaled:65/45. Singles  Teen 14-15: 65/45. Singles 

Thursday  A.  45 seconds each side of the following: Hamstring stretch, quad stretch, pigeon stretch, straddle stretch, Calf stretch  B.  With a Fight gone bad timer: EMOTM  Bear Crawl Air Squats Double Unders  Sit Ups L-sit hold Rest

Wednesday  Tuesday  A. Every 2 minutes, for 12 minutes, complete: Power Snatch+ Snatch Build over the course of the 6 sets B.Three sets of: 5-8. Strict Pull Ups / negatives  C. 4 Rounds  500m Row/ 400 Run / 30 cal Assault Bike 5 Snatch 95/65 10 Chest-to-Bar Pull-Ups  Optional post wod Three sets of: Reverse…

Tuesday  Row 1000 100′ Oh Plate Lunge 45/35/25 30 Push ups 30 Sit ups Row 750 100′ oh Plate Lunge 25 Push ups 25 Sit ups Row 500 100′ Plate Lunge  20 Push ups 20 Sit ups Row 250 100′ Plate Lunge  15 Push ups 15 Sit ups

Monday  A.  10-11 Minutes Pistol work B.  Front Squat: Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 70% Set 3 – 5 reps @ 75% Set 4 – 5 reps @ 75% C.  4 Rounds  10 Box Jumps 15 Kettlebell Swings  35 Double Unders

Sunday  No Yoga Today Power Clean + Clean 1 Set 2 Reps @ 60% 1 Set 2 Reps @ 70% 1 Set 2 Reps @ 75% 4 Sets 1 Rep @ 80% Jerk 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 80% 2…

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