Friday 20140801

Stretch: legs and core
Warm up: 500m row, 40 abmat sit ups, 30 split jump lunges, 20 GHD sit ups, 10 broad jumps
WOD: 400m run backwards
25 in and outs*
400m run
25 Double crunch sit ups
800m run
50 Sprinter toe touches(l+r=1)
1600m run
100 Double unders**


* from a push up position, jump both feet up by hands and the back out to a push up position
(bottom of burpee)
**sub is 300 singles

Thursday 20140731

Stretch: hamstrings , shoulders, and upper back
Warm up: 50 double unders, 40 mountain climbers,
30 GHD/ abmat sit ups, 20 back extensions, 10 handstand push ups
WOD: 15MIN AMRAP:**
150m row
10 squat thrusters @ 65/35#
1 burpee with 2 c2f push ups

** 5 round minimum

Wednesday 20140730

Stretch: legs and core
Warm up: 500m row, 40 v - ups, 30 air squats, 20 GHDs, 10 T2B
WOD: complete for time:
10 Deadlifts @ 135/75#
400m run
12 Deadlifts @ 155/95#
400m run
14 Deadlifts @ 175/105#
400m run
16 Deadlifts @ 205/135#
400m run
18 Deadlifts @ 225/155#
400m run
20 Deadlifts @ 245/175#
400m run

Tuesday 20140729

Stretch: shoulders, legs, and back
Warm up: 500m row, 40 double unders, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 3 rounds of:
10 Overhead Squats @ 135/75#
25m Overhead barbell walk @ 135/75#
10 Clean and press @ 135/75#
25m Overhead barbell walk @ 135/75#
20 Abmat sit ups

Monday 20140728

Stretch: legs and shoulders
Warm up: 50 double unders, 400 meter run, 30 GHD sit ups,
20 burpees, 10 C2B pull ups
WOD: 5 rounds of:
20 KB Swings @ 53/35#
25m sprint
20 Box jumps @ 24/18"
25m sprint

Wednesday 20140723

Warm up: basic (run)
Stretch: back and core
WOD:  complete for time
1000m row
50 burpees
50 abmat sit ups (ghd if you can)

Tuesday 20140722

Stretch: shoulders and hips
Warm up: 50 double unders, 40 air squats, 30 kb
swings @ 35/26#, 20 push ups , 10 burpees
WOD: 4 rounds of
10 snatch to overhead squat @ 95/45#
(Rep starts from ground and finishes when you stand up from ovh squat)
5 HSPU
400M Run

Monday 20140721

Warm up: basic (run)
Stretch: back and shoulders
WOD: Ascending/ descending
1 up to 10 push press @ 115/65#
10  down to 1 pull ups

Friday 20140718

Warm up: basic (row)
Stretch: legs, back, shoulders
Skill: 4 min AMRAP , 2 deadlifts @ 275#
      3 HSPU
WOD: 5k for time

Thursday 20140717

Warm up: Basic (jump rope, 50DU)
Stretch: chest, triceps, hip flexors, and core
WOD: 12 min AMRAP
25m sprint
10 spider-man push ups (l + r = 1)
25m sprint
10 sprinter toe touches (l + r = 1)

Wednesday 20140716

Warm up: basic (row)
Stretch: back and shoulders
WOD: 20min EMOTM
5 Power Cleans 5min EMOTM @ bodyweight
1 min rest
5 Push press 5min EMOTM @ 75% bodyweight
1 min rest
5 Front Squats 5min EMOTM @ 75% bodyweight
1 min rest
5 Squat thrusters 5min EMOTM @ 60% bodyweight

Tuesday 20140715

Warm up: basic (run)
Stretch: chest, triceps, and core
WOD: 4 rounds of
10 Burpees
15 Ring Dips
20 K2E

Monday 20140714

Warm up: basic ( run)
Stretch: legs and shoulders
WOD: 3 rounds of
400m run
30 wallball shots @ 20/12#
20 box jump overs@ 24/20"

Friday 20140711

Warm up: basic (run)
Stretch: hamstrings
WOD: complete for time:
1000m row
800m run
60 straight leg deadlifts @ 115/75#
80 air squats
100 Double unders

Thursday 20140710

Warm up: basic ( run)
Stretch: shoulders and core
WOD: 21-15-9-5
Ab mat sit ups
KB swings @ 35/26#
Turkish get ups (l+r=1) @ 35/14#

Wednesday 20140709

Warm up: Basic (jumprope)
Stretch: legs, hip flexors, core
WOD: CFT (complete for time)
40 Sprinter toe touches
400m sprint
40 Sprinter toe touches
400m sprint
80 mountain climbers
800m run
40 Sprinter toe touches
400m sprint
40 Sprinter toe touches
400m Sprint

Tuesday 20140708

Warm up: basic (row)
Stretch: shoulders and traps
WOD: 5 rounds of:
15 c2b pull ups
10 hang snatches @ 115/65#

Monday 20140707

Warm up: Basic (run)
Stretch: legs and legs
Skill: Front Squat max 1-1-1-1-1 ( off of a rack)
WOD: 21 min AMRAP
7 split jump lunges with 25# plate overhead (l+r=1)
7 box jumps @ 24/20"
7 pistols (l+r=1)

Friday 20140704

Warm Up: Basic (run)

Stretch: Back, Legs and Chest

WOD: "07/04/1776"
7 rounds of

4 Power Cleans @ 255lbs/155lbs.
17 Explosive push up ( 2x 45 plates)

Then immediately after the 7th round
76 Burpees

Happy 4th Of July

Thursday 20140703

Warm Up: 5 Mins AMRAP
5 push up
5 Double Crunch Sit Ups
20 Jump rope.

WOD: 20 Mins. AMRAP

5 handstands push ups
7 Push Press @ 115lbs/55lbs.
10 Wall ball 20lbs/12lbs

Wednesday 20140702

Warm up: basic (run)

Stretch: chest, back and legs

WOD:

800 meter Row

4 rounds
25 chest to floor Push ups
25 Deadlift @ 205lbs(M)/155lbs(F)  ("no rep" for weights drop at the top of the exercise)