08/05/2014

WOD

Mobility / Dynamic Warm-up

Hamstrings!

400 Meter Run

10 Suicides

Skill/Strength

No Skill

Strength:

5×5 Dead Lift (Work to 5RM DeadLift)

WOD:

4 Rounds for Time

40 Walking Lunges

5 Deadlifts at 75% 5RM

20 Box Jumps

10 MedBall Cleans

08/04/2014

WOD

Mobility / Dynamic Warm-up

Knee Mobility

5 Min SLOW PACE AMRAP Burpees

Skill/Strength

Kipping Pull Up Practice

Strength:

No Strength

WORK WITH A PARTNER

For Time

“Cindy” AMRAP 15 Minutes (20 Optional)

5 Pull Ups

10 Push Ups

15 Air Squats GET LOW.

WORK WITH A PARTNER

For Time

“Cindy” AMRAP 15 Minutes (20 Optional)

5 Pull Ups

10 Push Ups

15 Air Squats GET LOW.

08/01/2014

WOD

Mobility / Dynamic Warm-up

2×10 Wall Balls

2×10 Mountain Climbers

2×10 Alt Hand Kb Swings

Skill/Strength

Hang Power Cleans

Strength:

10 Minute EMOM

1 DeadLift + 1 Dead Lift to Low Hang Power Clean + 1 DeadLift to High Hang Power Clean

WOD: 21-15-9 For Time 12 Minute Cap

Wall Balls (20/14)

Hang Power Cleans (115/75)

200M Run

Barbell City

07/31/2014

WOD

Mobility / Dynamic Warm-up

TIME TO TEST YOUR FITNESS!! (Don’t Worry, we will scale appropriately)

4 100 Sprints

10 Push Ups in between each sprint

Skill/Strength

Strength:

WOD: FOR TIME “Lumberjack 20”

20 DeadLifts (225/145)

Run 400M

20 KB Swings

Run 400M

20 Overhead Squats (95/65)

Run 400M

20 Burpees

Run 400 M

20 Pull Ups (Chest to Bar)

Run 400 M

Box Jumps (30/24)

Run 400M

20 Squat Cleans (95/65)

Run 400M

07/30/2014

WOD

Mobility / Dynamic Warm-up

3x 20 Jumping Air Squats

3×20 Sit Ups

Cash Out

1 Minute Hollow Hold

1 Minute Plank

Skill/Strength

Double Unders

Strength:

12 Minutes Find 1 RM Front Squat

WOD: 7 Minute AMRAP

7 Burpees

7 Thrusters (95/65)

07/29/2014

WOD

Mobility / Dynamic Warm-up

WARM UP SHOULDERS

3 Rounds

200 M Run

10 Wall Balls

Skill/Strength

Strength:

10 Minute Emom

3 Tap n’ Go Power Clean and Jerks work to 45%-55% 1 RM

WOD: “Helen” THIS IS A BENCHMARK WORKOUT, RECORD YOUR TIME!!!

3 Rounds

400 M Run

21 KB Swings (53/35)

12 Pull Ups

07/28/2014

WOD

Mobility / Dynamic Warm-up

2 Rounds

1 Minute Plank

20 Lunges

10 Push Ups

Skill/Strength

Strength:

12 Minutes Find New 1 RM Deadlift

WOD: Midline March

3 Rounds

25 Situps

1 Minute Handstand Hole

40 Overhead Lunges 45/25

07/25/2014

WOD

Mobility / Dynamic Warm-up

3 Rounds

10 Thrusters

10 Burpees

Skill/Strength

Strength:

WOD “The Beach”

400 M Run

50 Empty Bar Thrusters 45/15

30 Burpees

800 M Run

30 Burpees

50 Empty Bar Thrusters

400 M Run