20131219

1RM push press 20 min time limit
WOD: 3 rds
10 active release push-ups
10 CTB
10 T2B

Mobility

20131218

Skill: pistol

WOD: 16 min AMRAP 

20 air squats

15 KBS 53/35

10 box jumps

5 burpees

Mobility

20131217

Speed work bench 9x3 at at 65% 1RM 30-45sec rest between sets

WOD: 3 rds 

3 shoulder press 135/95#

5 MU (5 CTB +5 dips)

30 sec AMRAP ring rows

30 sec rest 

Optional accessory

2x: 1A) 8-10 tricep extensions

     1B) 8-10 pullovers 

2x AMRAP roll outs 45s/25s

20131216

10 EMOTM 2 x power clean 80% of 1RM

WoD:
10 Min AMRAP
10 Front Rack Lunges (5 ea) 135/95
10 Over the Bar Burpees
10 KTE

Optional Accessory work:
2x: 1A) 8-10 Weighted standing good mornings
      1B) 15-20 Pull throughs

Mobility

20131213

Strength: 3 x 5 Strict Press +10lbs

WoD:
7Min AMRAP
3 HSPU
6 Ring Rows
9 Ring Dips

Mobility

20131212

Strength:
3 x 5 Box Squat +10lbs

WoD:
Chipper
10 Power Cleans, 10 AB Mat Sit Ups 135/95
9, 10
8, 10...

Mobility

20131211

Skill:
Kipping

WoD:
"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility
 

20131210

Strength:
 3 x 5 Deadlift +10 lbs

WoD:
3 RFT
10 Push Jerks 135/95
10 K2E

Mobility

20131209

Strength:
Box Squat 3 x 5 +10lbs

WoD:
10 Min AMRAP
10 Thrusters 65/45
8 Box Jumps 24/20"
6 Mad Russians 45/25

Mobility

Strength: 3x5 Strict Press 

WOD:12 min am rap        

6 Push Press 115/75#     

6 Bent Rows 115/75#      

6 Toes to Bar                  

20 DU's                          

MOBILITY!!!!!!! 

20131205

Strength: 3x5 BS +10     

WOD: 3 res                      

10 Power Snatch  95/65#  

10 KB Clean ea arm 53/35             

10 Goblet lunges(5 ea leg) 

Moblity!!!!!!!!!!

20131204

Skill: KB Clean and press  

WOD: Chipper                 

35 Box Jumps step down                  

30 KBS 53/35#                        

25 Med Ball Cleans                   

20 Butterfly Situps                 

15 Ring Dips                     

10 Ring Rows                  

5 Burpees                       

Mobility!!!!!!!

20131203

Strength: DL 3x5 +10#

WOD: 3rds

12 hang power clean 155/105#

12 pistols each leg alternating

MOBILITY!!!!!

20131202

Strength: 3x5 Box Squat (+10# from last week)

WOD: 9 Min AMRAP

12 SDHP

9 HRPU

6 Pull-ups

3 HSPU

MOBILITY!!!!!!!