Friday 20130531

Warm up: basic ( row)
Stretch: everything
WOD:
30 snatches @ 95#
20 clean and press @ 135#
10 clean and jerks @ 165#

Thursday 20130530

Warm up: basic ( run )
Stretch: core
WOD: 21-15-9
GHD barbell press @ 55# demo
Bent over Barbell rows @ 95#

Wednesday 20130529

Warm up: basic (jump rope)
Stretch: shoulders
WOD: 3 rounds of
30 pull ups
20 push press @ 115#
10 each single arm snatches @ 45#

Tuesday 20130528

Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time :
Run 1600m
160 air squats
Run 800m
80 air squats
Run 400m
40 air squats

Monday 20130527

Warm up: basic ( run)
Stretch: core and shoulders
WOD: Tabata
8 rounds of 20 seconds on and 10 seconds
rest for max reps.
Russian twist @ 35#
Push ups
Split jump lunges

Friday 20130524

Warm up: basic (run)
Stretch: chest, quads, and hamstrings
WOD: ascending/ descending
1 up to 10 deadlift @ 185#
10 down to 10 bench press @ 135#
1 dl, 10 bench ,2 dl, 9 bench, etc.

Thursday 2010523

Warm up: basic ( row)
Stretch: core, legs, and shoulders
WOD: 3 rounds of:
800m run
20 floor sweepers @ 135#( L + R = 1)
10 handstand push ups

Wednesday 20130522

Warm up: basic (run)
Stretch: core, glutes, and legs
Skill: 7 muscle ups
WOD: 7 minutes AMRAP
7 hang clean front squats @ 135#
21 double unders

Tuesday 20130521

Warm up: basic (jumprope)
Stretch: shoulders
WOD: 40-30-20-10
Pull ups
One leg incline ring push ups
(about 12" high, split reps on each leg 20/20, 15/15,etc.)

Monday 20130520

Warm up:  basic ( row)
Stretch: core
WOD: 4 rounds of
20 SDHP @ 95#
100 yd dash
50 sprinter toe touches (25ea side)

Friday 20130517

Warm up: basic ( run)
Stretch: core
WOD:4rds-20 dynamic squats, 15 reverse push ups, 10 divebomber pushups, 5 reverse get ups.

Thursday 20130516

Warm up: basic (jumprope)
Stretch: legs
WOD: 5 rounds of
20 K2E
400m run

Wednesday 20130515

Warm up: basic(run)
Stretch: shoulders and hip flexors
Skill: 5minute cumulative plank
WOD: 21-15-9
Weighted push up @ 45#
L-sit pull up

Tuesday 20130514

Warm up: basic ( row)
Stretch: legs
WOD: 6 rounds of
25m walking lunges with 95# overhead
15 snatches @ 95#
5 box jumps @ 30"

Monday 20130513

Warm up: basic (row)
Stretch: shoulders
WOD: 4 rounds of
50 double unders
10 push press @ 135#

Friday 20130510

Warm up: basic ( row)
Stretch: everything
WOD: 2 rounds of
50 push ups
50 sprinter toe touches
50 pull ups
50 burpees
50 air squats

Thursday 20130509

Warm up: basic ( jump rope)
Stretch: hamstrings and glutes
WOD: 10 min AMRAP
5 overhead squats @ 95#
200m run

Wednesday 20130508

Warm up: basic (run)
Stretch: shoulders
WOD: 3 rounds of
200m row (set @ 10 resistance )
*10 unbroken hang cleans @ 135#
* = if you have to drop the bar to rest,
You owe 5 under hand grip pull-ups

Tuesday 20130507

Warm up: basic (row)
Stretch: legs and shoulders
WOD: CORFT
1600m run
160 DU
800m run
80 push ups
400m run
40 pull ups
200m run
20 push press @ 95#

Monday 20130506

Warm up: basic (row)
Stretch: legs and core
WOD:  21-15-9
Front squat @ 135#
Box jumps @ 24"

Friday 20130503

Warm up : basic (run)
Stretch : lower back and legs
Skill: deadlift 3-3-3
WOD: 40-30-20-10
Sit ups/ ghds if you can
Toes 2 Bar

Thursday 20130502

Warm up: basic (jumprope)
Stretch: legs and shoulders
WOD: 5 rounds of:
400m run, row, or cycle
10 handstand push ups

Wednesday 20130501

Warm up: basic ( row)
Stretch: shoulders
Wod:
100 Burpee pull ups