Week#2 volume Saturday

Warm up
Toes to bar
Hollow rocks
V-ups
GHD sit ups

Skill
Fat bar dead lifts

TEAM WOD
12 minute AMRAP
Fat bar dead lifts
(Womens/110 Men/180)
In TEAMs of three or four strategies transition of weight, individuals, and reps 

Week#2 volume Friday

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

OHS barbell

Skill

Rope slams

WOD

NO TRANSITION TIME

Tabata

Battle ropes

Tabata

Burpees

Tabata

Battle ropes

Tabata

Burpees

Barbell for Boobs

Coming to AMRAP a weekend in October... stay tuned...

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Week #2 volume Thursday

Warm up

KB around the world

KB Russian swing

KB release

KB throw back

KB wall ball sub

Skill

KB snatch

WOD

Complete the following:

Wall climbs 21-15-9

KB/DB snatch 21-15-9

Week#2 volume Wednesday

Warm up

Pose running technique

Jump understanding landing
Body stiffness awareness
Hop and fall
Jump rope lean and fall

Partner falling drill/ follow the hand

Skill

Muscle ups

WOD

Complete the following:

15 muscle ups

50 back squats at body weight

Run 1 mile

Week#2 volume Tuesday

Warm up

2 minutes of double unders

Hold true support on rings

Hold L-sit

Hold handstand

Hold hollow

Skill

Push press

WOD

15 minute AMRAP

15 KBS

20 Push press

25 Double unders

                                                 

Monday

Partner warm up

MB back to back rotation

MB sit ups

MB chest pass

MB hip pass

Skill

HSPU

TEAM WOD

In TEAMs of four complete the following:

3 minute AMRAP

Box jumps #24

Rest 1 minute

3 minute AMRAP

Pull-ups

Rest 1 minute

3 minute AMRAP

Lunges

Rest 1 minute

3 minute AMRAP

HSPU

"It Smells Like Gunpowder" - Motivational training - Core of Sports

45 day Challenge winners

The 45 day challenge winners

Nelson Carrillo 1st

Josh Mahan 2nd

Jake Kossowsky 3rd

Men's
First- Nelson Carrillo
Second- Josh M.
Third- Jake K.

Kalli Faust 1st

Sam Faust 2nd

Antonella Fuscu 3rd

Women's
First- Kelli F.
Second- Sam F.
Third- Antonella F.

TEAM Saturday

Warm up

2 minutes jump rope

hold the following positions

• Tuck
• Pike
• Straddle
• Hollow

Skill

Stone Ground to shoulder

TEAM WOD

In TEAMs of 3

15 minute AMRAP

200m run

Max stone GTS

Double unders