6/1/13

warm up: speed ladder OUTSIDDDDE!!!

Strength: 5x2 squat cleans

WOD: "ELIZABETH"

            21-15-9

            power cleans (135/95/)

            ring dips

6/28/13

warm up: dynamic

mobility: Hips + shoulder

wod: for time:
        50 KBS (55/35)
        400m Overhead barbell carry
        30 chest 2 bar pull ups
        40 wall balls (20/14)
        100 jumping lunges (alt legs, 50 per leg)

6/27/13

Warm up: dynamic+ 4x100m sprints (all out, rest 2 mins between each sprint)

 Skill:     Muscle up drills/practice/attempts

 Wod:    20 min. EMOM:   

              odd minute:   2 power clean (135/95)
              Even minute:  run 200m

               **cash out: 30 burpees for time as a group**

6/26/13

warm up: row 3x500m rest 90 seconds between

Stength: 5x5 back squat, follow each set with 3 high box jumps

wod: 5-10-15
        front squat (135/95)
        box jumps (24/20)
 ** front squats are done from the ground**

6/25/13

warm up: SPEED LADDER

Strength: clean grip Deadlift 5x5 (touch-n-go)

wod: 3 ROUNDS ** rest 2 mins between rounds**
: 3min amrap: 2 deadlifts (225/135)
                     4 hand release push ups
                     6 body squats

6/24/13

warm up: dynamic + burgener

Strength: Overhead squat practice (or 5x2, climbing)

WOD:      For time: 
              10-9-8-7-6-5-4-3-2-1 Jerks (135/95)
               **between each round do 3 wall walks**

6/21/13

warm up: dynamic

Skill: 100 double unders for time

WOD: 50-40-30-20-10
            double unders
            sit ups
           *between each round do 10 wall balls*

6/20/13

warm up: speed ladder (outside- LETS SWEEEAATTT)

Skill: 15-20min Handstand walk practice

WOD: 2 sets of: 5min AMRAP (** rest 2 mins between AMRAP's)
                            5 burpees
                            5 KBS (55/35)
                            5 box jumps (24/20)

6/19/13

warm up: dyamic+ burgener warm up

Strength: Snatch complex: 5 sets of 1 power snatch+ 2 Overhead squat

WOD:    3 rounds:  4 power snatch (115/75)
                              12 pistols (6 per leg)
                              20 toes-2-bar

06/18/13

Warm up: dynamic
Strength: weighted push ups 5x5
Wod: 3 rounds
Run 200m
20 sit ups
20 double unders ( 60 single unders

6/17/13

warm up: dynamic+ Burgener warm up

Skill: Broad jump for distance: 5 attempts

WOD:
21-15-9
squat clean thrusters (135/95)
pull ups

***UNCHAIN YOUR MIND***

6/14/13

WARM UP: Speed Hurdles

Skill: 3 rounds(not for time) a1. 30 sec FLR (on rings or floor)
                                          a2. over/under track hurdles

WOD: 30 double unders (scaled- 90 singles)
           15 Handstand Push ups
           10 sit ups
           run 400m
          10 sit ups
          15 HSPU
          30 double unders

6/13/13

warm up: Speed ladder + hip mobility

Strength: 12min emom: even:  4 squat cleans (135/95)
                                    ODD: 1 rope climb
             
WOD:     3 rounds:
                15 wall balls
                12 power cleans (135/95
                  8 burpee pull ups

6/12/13

Warm Up: Dynamic

Skill: 20 min. Muscle up Practice/attempts

WOD: A.  Rowing-->> TABATA STYLE    
           B.  Mobility

         

6/11/2013

WARM UP: Speed ladder + Burgener warm up

STRENGTH: 15 mins to find a 1rm Clean & Jerk (with "perfect" technique)

WOD:  For Time: Run 200m
                            15 Thrusters (95/65)
                            25 Box jumps (24/20)
                            15 Thrusters

**Mandatory Mobility after the wod

06/10/13

Warm up: dynamic + press prep
Strength: shoulder press 5x5 @ 70% of 1RM
WOD: 1-2-3-4-5-6-7-8-9-10-11........
KBS (55/35)
Goblet squats
Goblet lunges (each leg)

15 minute time cap!

06/07/13

Warm Up: dynamic warm up and shoulder mobility
Strength: Clean and Jerk complex
1 power clean + 2 front squat + 1 jerk
WOD:
10 Power cleans (135/95)
10 Burpee over bar
10 Front Squat
10 Burpees
10 Jerks
10 Burpees

06/06/13

Warm Up: Dyanmic + Burgner Warm Up + Shoulder Mobility
Strength: snatch work
WOD:
"Light Isabel"
30 snatches for time (95/65)

06/05/13

Warm up: speed ladder
Strength: 15 minutes of muscle up drills
1. Slam hips open
2. Pull to sternum
WOD: run 800m
30 wall balls (20//14)
30 box jumps (24//20)
Run 400m

06/04/13

Warm Up: Dynamic
Strength: 5x2 Squat Cleans (moderate)
WOD: Happy Birthday Beth!!
A. Row 400m
20 Kettlebell swings (55/35)
Rest 5 min
B. Row 400m
20 Toes 2 Bar
**2 Rounds, rest 5min**

06/03/13

Warm Up: Hurdles + Shoulder
Strength: Overhead Squat Technique Work (20 minutes)
WOD: 8 Min AMRAP
10 Power Snatch (95/65)
5 Burpees
**Cash out: 400 m Run for Time