3-1-2013 Level 1 Warm Up: Coaches Choice Skill: learn the GHD sit-up, 3 by 10 GHD sit-ups focused on technique WOD: 20 Minute AMRAP 10 pull-ups 10 push-ups 10 sit-ups 10 squats ------------------------------------ Level 2 Warm Up: MSCFWU WOD: "Fight Gone Bad" 3 Rounds Spend one minute at each station. At the end of each minute you will rotate to the next station. No rest time in between stations. There is a 1 minute rest at the end of each round. Score total reps. 1) Wall Ball Shots (20/14) 2) Sumo Dead Lift High Pull (75/55) 3) Box Jump (20/18) 4) Push Press (75/55) 5) Calorie Row  Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 1

2-28-2013 Levels 1 & 2 Warm Up: Dynamic  Skill Work: Hand Stand Push Ups Active Recovery: 3 Rounds Row 1000m Rest 4 Minutes Then  Band Stretches and Foam Rollers (You may also make up a WOD if you missed a day) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 2 7:00 PM - Level 1

2-27-2013 Level 1 Warm Up: Row 400 Skill: Hang clean, Jerk- work with light weight  WOD: 10 min AMRAP  1 cl and jerk (105/75) 1 box jump (24/20) 2.... 2.... 3.... 3.... ------------------------------------ Level 2 Warm Up: Squat/Hip Prep Strength: Back Squat 5-5-5-5 @ 65% WOD: 15 Minute AMRAP 10 Thrusters (95/65) 10 Burpees 10 Pull Ups Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 1

2-26-2013

Level 1

Warm Up: PVC Warm Up

Skill: PVC overhead squat, bar overhead squat, work up to weight if technique is there.

WOD: 5 rounds for time

15 OHS  (75/45) 

400 m run 

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Level 2

Warm Up: Snatch Drills

Strength: Snatch 

2-2-2-2-2 @ 65%

WOD: For Time

50 KB Snatches (55/35)

Run 800m

50 KB Snatches

(first set of KB Snatches done with either the right or left hand the last set done with the opposite)

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

2-25-2013

Level 1

Warm Up: Run 400m

3 Rounds 

5 Push Ups

10 Sit Ups

15 Squats

Skill: front squat 3 x 3 (light for technique), sumo dead lift high pull

WOD: for time

21 goblet kb front squats (55/35)

21 sumo dead lift high pulls (55/35)

50 sit-ups 

15 GFS

15 SDLHP

40 sit-ups

9 GFS

9 SDLHP

20 sit-ups 

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Level 2

Warm Up: Clean Drills

Strength: Clean and Jerk

2-2-2-2-2 @ 65%

WOD: 5 Rounds

3 Minute AMRAP

3 Cleans (135/95)

6 Push Ups

9 Squats

Rest 1 Minute

(repeat the AMRAP 5 times, score total rounds)

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

2-22-2013

Level 1

Warm Up: Burgener Warm Up

Skill: Hang Snatch, Box Jump

WOD: 10 min amrap

1 Hang Snatch

1 burpee box jump

2 Hang Snatch

2 BBJ

 ............

Increase by 1 rep each round

-----------------------------------

Level 2

Warm Up: MSCFWU

Work Capacity: Alternate Every Minute on the Minute for 8 minutes

15 KB Swings (55/35)

10 Burpees

WOD:WOD: For time @ (95/65)

30 Push Press (95/65)

30 Pull Ups

Run 400m

20 Push Press

20 Pull Ups

Run 400m

10 Push Press

10 Pull Ups

Run 400m 

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1

Levels 1 and 2

Active Recovery Day or Make Up a WOD you missed

Warm Up: Dynamic Warm Up

Skill Work: Kipping for Pull Ups and Toes 2 Bar

Active Recovery: 3 Rounds

Row 800m 

Rest 4 Minutes

Then 

Band Stretches and foam rollers

Group Times: 6,7,8:30, 9:30AM, Noon, 4,5,6,7PM