Friday 20151030

Warm up: stretch legs and shoulders
     WOD: 5 rounds
                 *10 weighted burpees (45/25lbs plate)
                   25 meter walk carrying 2 plates (45/25lbs)
                   10 deadlifts at 135/95lbs
                   25 meter walk carrying 2 plates
                     *(perform the movement of a burpee ontop of the plate then press it over head)

Thursday 20151029

THROWBACK THURSDAY!!!!
     20131029
 WOD: 21-15-9-5
             Back squats (135/95lbs)
             Wall ball shots (20/14lbs)
             Front squats (135/95lbs)
             Double, Double unders (Ext. 42,30,18,10)

Wednesday 20151028

Warm up: 500 meter row, 40 air squats, 30 abmat sit ups, 20 over/unders, 10 burpees
     WOD: 15 min. AMRAP
                 10 GHD sit ups
                 10 single arm snatches (L+R=2)
                      Male-40lbs, Female-25lbs

Tuesday 20151027

Warm up: 250 meter row sprint, 20 over/unders, 15 hand-release push ups, 10 static GHD sit ups
    WOD: 10 down to 1
                Ring dips
                Sumo deadlift high pulls (SDHP's) 95/75 lbs

Friday 20151023

Warm up: whatever you feel is nessesary
WOD: "The G-Man"
            100 Double Unders
              90 Air Squats
              80 mountain climbers (L+R=2)
              70 sprinter toe touches
              60 push press (95/65lbs)
              50 meter over head walk
            400 meter run
              30 front squats
              20 burpees
              10 toes 2 bars

Thursday 20151022

Warm up: 25 meter shuttle sprints, 20 over/unders, 15 GHD sit ups, 10 handstand push ups
WOD: 5 rounds
           10 wall climbs
           25 meter farmers carry/ waiters carry with kettlebells (44/35lbs)
           20 kettlebell swings (44/35lbs)
           25 meter farmers carry/ waiters carry

Wednesday 20151021

Warm up: 500 meter row(As fast as you can)
WOD: EMOTM ascending reps
            Sumo Deadlift High Pulls (SDHP's) at 95/75lbs

Tuesday 20151020

Warm up: 50 meter shuttle sprints, 30 air squats, 10 handstand push ups
WOD: 20 min. AMRAP
           20 wall ball shots (20/14lbs)
           200 meter medicine ball carry 

Monday 20151019

Warm up: 500 meter row, 40 air squats, 30 over/unders, 20 push-ups
WOD: 10 down to 1
           Push press (95/75lbs)
           Burpees

Friday 20151016

Warm up : 500m row,  25 air squats, 25 push ups, 25 abmats
WOD :  5 rounds of
400m run
30 sprinter  toe  touches
20 spiderman  push  ups
10 pistols

* all movements are 1 for 1 (l+r=2)

Thursday 20151015

Warm up :  400m run,  30 push ups, 20 GHDSs, 10 SDHP @ body weight
WOD: 12 min AMRAP
9 calorie row
6 T2B
3 Bench press @ body weight

Wednesday 20151014

Warm up :  400m run, 20 push ups, 20 abmats, 20 pull  ups
WOD : 3 Rounds of
800m run
20 Burpee pull ups
40 Double  unders
20 KB squat swings @ 53/35#

Tuesday 20151014

Warm up :  500m row,  25 push ups, 15 air squats, 15 GHDS
WOD: 10 min AMRAP
1 squat clean @ 115/75#
5 push  press @ 115/75#
15 abmats sit ups

Monday 20151012

Warm up : 400m run,  40 push ups,  40 sit ups
WOD : 5 rounds
800m run
12  burpees (with  extra push up)

Friday 20151009

Warm up : 50 mountain climbers,  25 abmats,  25 split jump lunges
Skill : 10 Bar muscle  ups
WOD :  4 rounds of
400m run
50m walking lunges
10 power cleans @ 135/95#
20  K2E

Thursday 20151008

Warm up : 500m row,  25 GHDs, 25over/unders
WOD: 8 Rounds for time
20 Sprinter toe touches (l+r=1)
10 KB swings @ 53/35#
200m sprint
10 Burpees

Wednesday 20151007

Warm up : 400m run,  30 air squats,  20 over/unders, 10 burpees
WOD : " Wingman" your  choice

Fat Fran: 21-15-9
Thrusters @ 155/115#
C2B pull ups

Or

Double Diane: 42-30-18
Dead lifts @ 225/155#
HSPU

Tuesday 20151006

Warm up : 500m row,  400m  run, 100 single jump rope
WOD : complete for time
3 rounds of:
50 wallball @ 20/12#
75 hand release push  ups
100 double unders

Monday 10151005

Warm up : 400m run, 20 push ups, 20 shrugs @ 135/95#, 20 power jumps

WOD: "Sweet 16"

1600m run buy in, then

16 min AMRAP  of

16 push ups

16 hang cleans @ 135/95#

16 box jumps @ 30/20"

Friday 20151002

Warm up: 25 calorie row,  25 air  squats, 25 abmats

100 single  jump rope 

WOD: 8 min AMRAP 

50 double  understand

10 Front squats @ 75/50#

4 min rest

8 min AMRAP 

10 hip extentions 

10 T2B

Thursday 20151001

Warm up : 100 jump rope,  25 calorie  row, 25 HR push ups
WOD: 5 rounds of
400m run
30 HR burpees
20 Dead lifts @ 185/125#
10 Snatches @ 135/95#