1000 m Row
30 Toes 2 Bar
Strength:
Back Squat
10 - 6 - 7 - 8 - 9
4 Squat Cleans OTM
For 10 min
WOD:
30 Turkish Get Ups For Time
Thursday, April 11, 2013
Friday April 12
Warm Up:
1000 m Row
30 Toes 2 Bar
Strength:
Back Squat
10 - 6 - 7 - 8 - 9
4 Squat Cleans OTM
For 10 min
WOD:
30 Turkish Get Ups For Time
1000 m Row
30 Toes 2 Bar
Strength:
Back Squat
10 - 6 - 7 - 8 - 9
4 Squat Cleans OTM
For 10 min
WOD:
30 Turkish Get Ups For Time
Wednesday, April 10, 2013
Thursday April 11
Warm Up:
3 Rounds of
10 Leg Lifts
15 Wall Ball
Then:
Run 1 mile
Strength:
Push Jerk
10 - 5 - 7 - 7 - 7
WOD:
50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders
3 Rounds of
10 Leg Lifts
15 Wall Ball
Then:
Run 1 mile
Strength:
Push Jerk
10 - 5 - 7 - 7 - 7
WOD:
50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders
Tuesday, April 9, 2013
Wednesday April 10
Warm Up:
10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups
Strength:
Deadlift
5 - 4 - 5 - 9 - 7
WOD:
20 min AMRAP
250 m Row
50 Butterfly Sit Ups
20 Lunges
10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups
Strength:
Deadlift
5 - 4 - 5 - 9 - 7
WOD:
20 min AMRAP
250 m Row
50 Butterfly Sit Ups
20 Lunges
Monday, April 8, 2013
Tuesday April 9
Warm Up:
30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)
Strength:
Bench Press:
10 - 8 - 6 - 4 - 4
WOD:
4 Rounds for Time
3 Squat Cleans
3 Push Jerks
20 Toes 2 Bar
(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.
30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)
Strength:
Bench Press:
10 - 8 - 6 - 4 - 4
WOD:
4 Rounds for Time
3 Squat Cleans
3 Push Jerks
20 Toes 2 Bar
(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.
Sunday, April 7, 2013
Monday April 8
Nick has gone back to Finland. You will be missed Nick! Had a lot of fun with you!
Warm Up:
1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups
Strength:
Front Squat
5 - 4 - 3 - 3 - 3
Every Minute on the minute for 7 minutes
5 Power Snatch (115/75)
WOD:
Lynne
5 Rounds For Max Reps
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
Warm Up:
1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups
Strength:
Front Squat
5 - 4 - 3 - 3 - 3
Every Minute on the minute for 7 minutes
5 Power Snatch (115/75)
WOD:
Lynne
5 Rounds For Max Reps
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
Thursday, April 4, 2013
Friday April 5
Welcome Back from Mexico Robin!
Warm Up:
4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10
Strength:
Overhead Squat
10 - 10 - 10
WOD:
3 Rounds
50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)
Warm Up:
4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10
Strength:
Overhead Squat
10 - 10 - 10
WOD:
3 Rounds
50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)
Wednesday, April 3, 2013
Thursday April 4
Warm Up:
1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15
Strength:
Shoulder Press:
7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes
5 Squat Snatches (95/65)
WOD:
13.5 WOD
12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups
1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15
Strength:
Shoulder Press:
7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes
5 Squat Snatches (95/65)
WOD:
13.5 WOD
12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups
Tuesday, April 2, 2013
Wednesday April 3
Warm Up:
500 Jump Rope
Wall Ball Game 20 - 60
Strength:
Sumo Deadlift
10 - 10 - 10 - 10 - 10
WOD:
12 min AMRAP
10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups
Finish:
1000 m Row
500 Jump Rope
Wall Ball Game 20 - 60
Strength:
Sumo Deadlift
10 - 10 - 10 - 10 - 10
WOD:
12 min AMRAP
10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups
Finish:
1000 m Row
Monday, April 1, 2013
Tuesday April 2
Warm Up:
800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30
Strength:
Scott's Press
5 - 5 - 5 - 5 - 5
WOD:
4 Rounds
2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU
800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30
Strength:
Scott's Press
5 - 5 - 5 - 5 - 5
WOD:
4 Rounds
2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU
Sunday, March 31, 2013
Monday April 1st
Warm Up:
30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.
Strength:
Front Squats
10 - 10 - 10
WOD:
"AMANDA"
9 - 7 - 5
Muscle Up
Squat Snatch (135/95) Beginners (65/45)
Friday, March 29, 2013
Friday March 29
Skill:
1 Rep Max Front Squat
400 m Sprint Timed
WOD:
13.4
7 min AMRAP
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar
And so on
Then
ANNIE
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
1 Rep Max Front Squat
400 m Sprint Timed
WOD:
13.4
7 min AMRAP
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar
And so on
Then
ANNIE
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Thursday, March 28, 2013
Thursday March 28
Skill:
Kettle Bell Swing
And
Max Toes to Bar
Max Push Ups
500 m Row for time
Cycle through the stations
WOD:
5 Rounds of
5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)
Kettle Bell Swing
And
Max Toes to Bar
Max Push Ups
500 m Row for time
Cycle through the stations
WOD:
5 Rounds of
5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)
Wednesday, March 27, 2013
Thursday March 28
Skill:
Kettle Bell Swing
And
Max Toes to Bar
Max Push Ups
500 m Row for time
Cycle through the stations
WOD:
5 Rounds of
5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)
Kettle Bell Swing
And
Max Toes to Bar
Max Push Ups
500 m Row for time
Cycle through the stations
WOD:
5 Rounds of
5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)
Tuesday, March 26, 2013
Wednesday March 27
Skill:
Slosh Pipes
2 Rounds
1 length lunges
10 Front Squats
1 Length Walking over head
10 Press
WOD:
1 Rope Climb
4 Pistols
200 m Run
2 Rope Climbs
8 Pistols
200 m Run
3 Rope Climbs
12 Pistols
200 m Run
4 Rope Climbs
16 Pistols
200 m Run
5 Rope Climbs
20 Pistols
200 m Run
Finish:
Max Rep Toes to Bar
Monday, March 25, 2013
Tuesday March 26
Skill:
2 min Splits Horizontal
4 min Splits Vertical (2 min each side)
WOD:
10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU
Finish:
Longest Single Jump Rope session!
Thursday, March 21, 2013
Friday March 21
Warm Up:
SKILL:
Slosh Pipes
WOD:
13.3
18 min AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups
SKILL:
Slosh Pipes
WOD:
13.3
18 min AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups
Wednesday, March 20, 2013
Thursday March 21
Thursday 3/21/13
SKILL:
3 x Max Rep Toes to Bar
3 x Max Rep Double Unders
WOD:
5 Rounds
5 Muscle
7 Power Cleans (185/125)
If time:
Max Hand Stand or Hand Stand Walk
Tuesday, March 19, 2013
Wednesday March 20
WOD
MURPH
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Substitute 100 m row for run if needed
MURPH
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Substitute 100 m row for run if needed
Monday, March 18, 2013
Tuesday March 19
Warm Up:
30 Burpees
Stretch
1000 m Row (for time)
Skill:
Scott's Press
5 - 5 - 4 - 4 - 3
WOD:
Rolling on 20s
3 Rounds
20 Front Squat (135,95)
20 Burpees
20 T2B
Game the longest Push Up
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