Thursday 20130829

Warm up: Basic (run)
Stretch: legs
WOD: 4 rounds of:
21 weighted lunges @ 45/30# db l+r=1
15 deadlifts @ 185#/125#
9 handstand push ups

Wednesday 20130828

Warm up: Basic (run)

WOD:
40- push up jacks
      rockey sit ups
      400 m run
30- pull ups
      GHD sit ups
      box jump 30 inch
20- KB swings @ 53lbs
      Burpees
      200 m sprint
10- handstand push ups
      hang cleans @ 135 lbs.
      front squats @ 165 lbs.
     
    

Tuesday 20130827

WOD 10 down to 1
Squat thruster w/2 - 45lbs dumbbell
Sumo deadlift high pull @ 115lbs

Monday 20130826

Warm Up: Basic (run)

Skill: 10 Turkish get up @ 44lbs (5 on EA. arm)

WOD: 10 AMRAP
10 Burpee pull ups
10 Doubleunders
10 Double crunch sit ups

Friday 20130823

Warm up: Basic (row)

Stretch: core

WOD: 3 rounds of:

20 GHD sit ups

20 spider-man push ups

20 T2B

20 sprinter sit ups

Thursday 20130822

Warm up: basic (run)
Stretch: chest and back
WOD: 21-15-9
Bench press @ bodyweight
Deadlift @ 1.5 bodyweight

Wednesday 20130821

Warm up basic
Stretch: legs
Strength: front squats 2-2-2-2-2
WOD: 150 wallball shots for time

Tuesday 20130820

Warm up :Basic: run

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday 20130819

Warm up: basic (jumprope)

Stretch: shoulders

WOD: 4 rounds of :

20 pull ups

15 push press @ 95#m/65#f

10 overhead squats @ 95#m/65#f

Scale up or down as needed.
I recommend using bands instead
of doing  jumping pull ups.

Friday 20130816

Warm up: basic (run)

Stretch: arms,core, and chest

Strength/Skill: Dead lifts 1-1-1-1-1

WOD: DescendingAscending

10* Push up rows @ 35#/15#(f)

1 Dip

*1 Push up row = 1 push up with 1 left and 1 right dumbbell row

10 push up rows/ 1 dip

9 push up rows/ 2 dips

8 push up rows/ 3 dips

etc.

Thursday 20130815

Warm up: basic (run)

Stretch: shoulders and hamstrings

WOD: 10 min AMRAP

30 snatches @ 75#

30 sntaches @ 95#

30 snatches @ 115#

30 snatches @ 135# etc.

start with 75# and add 20# after each round

Wednesday 20130814

Warm up: basic (row)

Stretch: everything

WOD: 10 down to 1

KB Swings @ 53/35#

Double Unders

Burpees

Tuesday 20130813

Warm up: basic (jump rope)
Stretch:  core and shoulders
WOD: 10 rounds of
5 pull ups
10 incline/decline pushups
20 abmat sit ups

Monday 20130812

Warm up: basic (run)

Stretch: legs

WOD: 3 rounds for time:

30 front squats @ 115#/65#

20 box jumps @ 24"/20"

10 deadlifts @ 245#/185#

 

Friday 20130802

10 min Amrap

 20 Russian twist @ 35#

10 mule kick push ups

5 deadlifts @ 275

Thursday 20130801

Warm up: basic (run)

Stretch: back, chest, and arms

WOD: 3 rounds of

*20 bent over rows @ 95#

15 dips

10 muscle ups

*1st and 3rd round overhand, 2nd round underhand (almost like curling

   just pull elbows back and don't swing body)