September 30, 2013

10/1/13

warm up: speed hurdles

Strength: Push press 5-4-3-2-1(CLIMB)
               *10 Push ups after each set*

wod: 30-20-10-20-30
         KBS(55.35)
         SIT UPS

September 26, 2013

9/27/13

warm up: dynamic

strength: 3 sets: a1. 10 "T's"
                       a2. 10 "Thumbs"

wod: 3 rounds:
        9 deadlift (225/135)
        9 burpees over bar
        6 kbs (75/55)
        6 pull ups
        3 toes to bar
        3 wall walks

September 25, 2013

9/26/13

warm up: dynamic

strength: back squat 4x7(across)

wod: "griff"
   2 rounds
  run 800m
run 400m backwards

September 23, 2013

9/24/13

warm up: dynamic

Strength: 5x5 barbell row(Climb)

wod: 15-10-5
        hang cleans (135/95)
*run 200m between each set*

September 19, 2013

9/20/13

warm up: surprise

strength: 10min to work to a heavy (not maximal) deadlift

wod: DIANE

September 18, 2013

9/19/13

warm up: dynamic+hip mobility)


strenth: Hang squat clean 5X3 (climb, heavy)

wod: For Time:
         Run 400m
         then,
        4 rounds
        10 goblet squats (55/35)
        10 1 arm kb snatch(alternate arms)
        10 goblet lunges
         then,
         SPRINT 200m

September 15, 2013

9/16/13

warm up: dynamic

Strength:
a1.  4x3 Overhead squat (climb)
 a2. 12 min emom:
        even: 5 handstand push ups
       odd: 8-10 pull ups

wod: 10 min amrap
         10 toes to bar
          8 hand release push ups
          6 kbs (75/55)

September 12, 2013

9/13/13

warm up: dynamic

strength: front squat 5x3, (climb in weight each set)
**after each set of squat, perform 3 HIGH BOX JUMPS

WOD: for time:
           run 400m
           30 knees-2-elbows
           20 shoulder-2-over head(95/65)
           10 overhead lunges (95/65)
          run 400m

September 10, 2013

9/11/13

warm up: dynamic

Skill: 12 min emom:
                 even: 5 hspu
                 odd: 20 double unders (2:1 scale)

wod: 3 rounds:
        30 kbs (55/35)
        20 box jumps (24.20)
        10 sit ups

September 8, 2013

9/9/13

warm up: dynamic

conditioning: 4 x 40yd sprints@100%
                     (30 sec rest between)
strength: Back squat:
                   55%x10
                   65%x10          
                   75 %x5      
                   85%x5
                   95%x1-3                                        
wod: 12min amrap:
         30 double unders
         10 power snatch (95/65)

September 5, 2013

9/6/13

warm up: speed ladder

Strength: 5x3 thruster (climb)

wod; FRAN
       21-15-9
      THRUSTERS (95/65)
      PULL UPS

September 4, 2013

9/5/13

warm up: dynamic

skill: 12min EMOM
      even: 15 unbroken wall balls
      odd: 30 double unders (3:1 singles)

wod: for time:
        50 burpees
      100 over head walking lunges(45/25)
*each time the weight drops from over head perform 5 knees to elbows*

September 3, 2013

9/4/13

warm up: speed hurdles

strength: push press 40%,50%,60%x10
                              70%, 80%, 90%5

wod: 21-15-9
         ring dips(scaled: hand release push ups)
         box jumps (24/20)

September 2, 2013

9/3/13

warm up: dynamic

Strength: Front squat:
              40%, 50%, 60%x10
              70%, 80%, 90%x5

wod:  "Quadilla"
         Run 200m
         4 front squats(135/85)
          run 400m
         8 front squats
         run 200m
         12 front squats
**all from the ground**