7/1/14

Strength: 6x3 Split Jerk (moderate)
For Time:Run 800
                50 hand release push ups
                Run 800
               

6/30/14

WOD:20 Emom
             1st  7 CTB pull ups
              2nd 13 Med ball Cleans 20/14
                    Rest 5
              16 min Emom
              1st 150m Row
               2nd 40 sec max med ball sit-ups
*score is total number of med ball sit ups

6/27/14

Strength:5x5 Back squat
WOD:  10 min AMRAP
10 OHS 95/65
15 Toes to bar
20 box jumps

6/26/14

For the first 20 min of class do any kind of  mobility you would like.
WOD:  20 min AMRAP:
               Row  100m
               Rest 20 sec
*Score is total  intervals rowed

10/25/14

Conditioning: 12 min Emom:1st 12kbs 55/35
                                               2nd 35 sec Airdyne Sprint
WOD:100 Double Unders
           30 Cleans 115/85
           800m Run (if raining during class row 1000m)

6/24/14

Warm up:Dynamic/Burgener warmup
Strength- Hang Snatch 5x3(light)


     WOD- 15-12-9-6-3
                 Strict Pull ups
                  Deadlift 245/155

6/22/13

Warm up Dynamic/Front Rack & Hip Mobility
Strength: Take 20-25 min to establish a 1RM Front Squat
 WOD- 2 min Max Cal Row
                  Rest 1 min
             AMRAP 8 min
                 10Wall Balls
                 10  Burpees
                    Rest  1 min
            2  min Max Cal Row
 *Push for max effort on all 3 parts....WOD will be scored in two parts Total Cals rowed and Rounds Completed.

6/20/14

Strength: Build to a heavy set of 1 clean +3 front squats
WOD:For Time
           50 HSPU-25 double Unders on the top of every Min

6/19/14

WOD:Row 1000x4 rest 3min between
Then....Get  supple with your coach
* score is your slowest 1k

6/18/14

Man Test-3 Rounds
 30sec Amrap Strict Press
30sec Bar hold over head  45lbs

WOD:Run1200m
21 back squats
Run 800m
18 Thrusters
Run 400m
15 Overhead squats
Barbell 95/65
*if you want to RX this workout do not run on the sidewalk

6/17/14

Strength: Snatch pull  5x4(moderate )

WOD:4 Rounds
          20 kbs 70/55
          10 T2B

6/16/14

Strength:3x3 Front squat start at 85% and climb
WOD :40-30-20-10
          Wall balls 20/14
          Box jumps. 24//20

6/13/14

Strength: 5x3 Deadlift (heavy)

WOD: 21-15-9
           Snatch 95/65
           Pull ups

6/12/14

WOD: Death by shuttle run
Then ....with reminder of class time mobilize
 

6/11/14

Strength:Snatch Balance 5x3

WOD:For Time: 30 Bear Complexes  Rx 135/95
                                                             Scaled 95/65

6/10/14

Skill work: 10 min EMOM
               1st:Pros-50 double Unders
                  Joes-30 double Unders
                  Scaled-45 sec single Unders
                 2nd:2 Turkish Get ups 55/35
WOD: 3 RFT
           15 Box Jumps - Games Standard
           12 Russian Swings 55/35
            9 T2B
 

6/9/14

Strength: Front Squat 4x5 @85%
               WOD: 20 min AMRAP
                          100m run
                           12 S2OH 115/75
                           8 Front rack lunges

6/5/14

WOD: 20 min emom
           1st 10 push ups
            2nd 30 sec Air dyne Sprint

6/5/14

Strength:Push Press 4x6( moderate )

WOD:1000m row
           50 DU
           40 Wall Balls 20/14
           30 Snatches 95/65
           20 T2B
           10 HSPU (Rx for men is Strict)
         

6/4/14

Strength: Pause Overheadsquat 5x3 @60%

WOD: 10 min AMRAP
          10 Bupees
          10 KBS 70/55
         

6/3/14

Skill Work: 12 Emom
                  1st 8 pistols
                   2nd 40 sec plank

WOD: 4 Rounds
        Run 400m
        10 Deadlifts 225/135
        15 box jumps

6/2/14

Strength: Front Squat 3x5 @ 80%


WOD: "FRAN"
Time Cap:10 min.