1-29-16

Warm Up: – 8 min – Reverse Tabata : 2 each 

Shoulder press

Push Press

Push jerk

Back Squat

Front Squat

Burpees

Pullups

PVC stretch remaining 60 sec…..

Skills: – Lever practice (partner & complete)

5 sets in 20 min

30-45 sec banded hold

6 alt single leg extensions

WOD: – For Time:  12-9-6-3

Deficit pushups X 2 @ 45+25 / 35

Front Squats @ 

Comp: 185/135

Rx: 155/105

Sc: 135/95

Lite: 115/75

1-28-16

CHALLENGE DAY 

Spend the entire class today challenging a friend or two. Warm up first, then go at it !!

You can challenge them to anything…..1RM’s……movements for reps…..WOD’s……anything goes…….

 

Measure and record everything you do.

Have fun.

Play hard.

1-27-16

Warm Up: – 2-3 rounds in 8 min

10 box jumps

10 inch worms

10 pullups

20 sec HS hold

20 air squats

20 walking lunges

.

Strength: – 3 rounds NFT

5 snatch-grip deadlift @ 3121

– complete DL @ 90-95% snatch 1RM –

5 T2B @ 3121

 

WOD: – E: 2min for 30 min

50ft sprint + 200m run

Score = runs completed under 60 sec

 

 

1-26-16

Warm Up: – Complete in any order in 6 min

300m row

30 wallballs

30 hollow body rocks

60 sec PVC stretching

Mobility: – 2 min per side:

Lacrosse ball trap smash

banded rack master

barbell tricep roll out

Strength: – Front rack lunges – 20 min cap

5 x 8

WOD: – Complete 50 strict dips in as

few sets as possible. 

 

 

1-25-16

Warm Up: – Complete in any order in 8 min

2 min DU / SU

2 min situps

2 min DB thrusters

2 min row for calories

Strength: – Spend 25 min total:

Deficit deadlift @ 45 (4″)

8 X 1 @ Tempo: 4 down only

WOD: – 5 rounds for time:

50 DU / 150 SU

15 reverse burpee V-ups

 

1-21-16

Warm Up: – Complete 2-3 rounds in 8 min

15 slow, strict pushups

20 lateral leg swings (each leg)

25 squats

30 jumping lunges

35 situps

40 mtn climbers

Strength: – Weighted pullups

6 X 5 

WOD: – 4 rounds for time

10 SDHP @ 95/65

10 push press @ 95/65

20 back squat @ 95/65

 

1-19-16

Warm Up: – Reverse Tabata

Bottom to bottom squats

Medball sit & toss

WOD: – E:2 min for 24 min

1. 250m row + 10 wallballs

2. 50 DU / 100 SU

3. 10 power cleans

Comp: 155/105

Rx: 135/95

Sc: 115/75

Lite: 95/65

Skills: – Front Lever

1-18-16

Warm Up: – AMRAC 8

8 wide grip kips

60 sec PVC stretching

8 thrusters – bar only

8 behind the neck jerk – bar only

Strength: – OHS (20 min cap)

5 – 5 – 5 – 5 – 5

WOD: – AMRAP 9

Burpee T2B

*Every 5 reps complete 2 pistols (each leg)*

1-16-16

Warm Up: – AMRAC 8

10 burpees

10 inch worms

10 lateral leg swings

10 stretching lunges 

10 jumping squats

Skills: – 3 sets in 12 min

10 ring rows (ADAP)

10 deficit pushups (ADAP)

WOD: – For Time: (LC: 7-18-15)

A. 3 rounds

200m run

25 pushups

—————REST 4 min —————————–

B. 10-9-8-7-6-5-4-3-2-1 reps

Burpees

Squats

 

 

1-15-16

Warm Up: – AMRAC 6

12 kb walking lunges (chest hold)

9 kb swings 

6 jumping knee tucks

5 min to lift & load into 55% BS 1RM

Strength: – Back Squat

10 reps @ 55-60%

5 reps @ above + 25#

10 reps @ 60-65%

5 reps @ above + 25#

10 reps @ 65-70%

WOD: – 3 rounds for time:

20 box jumps @ 24/20

15 kb snatch @ 53/35 (R-arm)

10 strict HSPU

15 kb snatch @ 53/35 (L-arm)