Wednesday 20131009

Warm up: basic(jump rope)
Stretch: shoulders and legs
WOD: TABATA 8RDS (20/10)
Push ups
Russian twist@ 30#/20#(f)
Overhead reverse lunges @ 75#/45#(f)

Tuesday 20131008

Warm up: basic (run)
Stretch: lower back and hamstrings
WOD: 10 DOWN to 1
squat thruster @ 115#/85#
romanian dead lift 115#/85#
Double unders

Monday 20131007

Warm up: basic (run)
Stretch: chest and arms
WOD: Bench press max 1-1-1-1-1-1-1

Friday 20131004

Warm up: basic (run)
Stretch: core
WOD: 15 min AMRAP
30 double unders
15 v up sit ups with 10# medball
5 muscle ups

Thursday 20131003

Warm up: basic (row)
Stretch: any and everything
WOD: 3 rounds of
10 power cleans @ 165#/135#
20 box jumps @ 30"/24"
10 hang cleans @ 135#/95#
20 box jumps @ 30"/24"
10 snatches @ 95#/55#
20 box jumps @ 30"/24"

Wednesday 20131002

Warm up: basic ( jump rope)
Stretch: chest and shoulders
WOD: 5 rounds of
15 bench press at 75% body weight
10 deadlift with shoulder shrug @
      150% body weight

Tuesday 20131001

Warm up: basic ( run)
Stretch: lower back and abs
WOD: 30 each
back extensions
ab mat sit ups
Toes 2 bar
Sprinter sit ups
c2f push ups
ghd sit ups
Floor sweepers @ 115#/65#(f)
Overhead squats @ 95#/55#(f)