20150429

1 RM Rack Jerk


ACC:
2x A1) 1:00 Battle Ropes
     A2) 1:00 Sled Pulls


2x B1) 1:00 Ball Slams
     B2) AMRAP GHD Sit-ups

20150428

Warmup:
Roxanne
Deadbug
Push-up to hand and foot raise and then rotate


WOD 1: 5 min AMRAP
10 KB Snatch 53/35# (5 Ea arm)
10 KTE


1:00 Rest


WOD 2: 5 min AMRAP
10 KBS 53/35#
20 Iron Mikes


1:00 Rest


WOD 3: 5 min AMRAP
10 Med Ball Clean 20/14
10 KB SDHP 53/35#


Shoulder distraction 2x1:00 ea side

20150426

Warmup:

2x250m run

2 Rds

10 Burpees

10 Push-ups

15 Air Squats

Str: 3x5 Back Squat (+5#)

WOD: Heavy Fran

15, 12, 9

Thrusters 135/95#

Weighted Pull-ups 40/20#

2x1:00 Couch Stretch

20150424

Warmup:
Tabata
Burpees/Air Squats/Push-ups/Hollow Rock

3xWall Walk with 10 sec hold

WOD: 20 min AMRAP
50 DU (100 singles)
15 Weighted Sit-ups 45/25# (touch weight behind you and between your legs)
5 Strict HSPU
5 Muscle Ups (5 Pull-ups and 5 ring dips)

Mobility:
Lacrosse ball on shoulder 2:00 ea side

20150423

Warmup:
2x 250m Run

Sally up

Str: 3x5 BS (+5lbs)

WOD: 8 min AMRAP
6 Front Rack Lunges 155/105# (3 ea leg)
12 Box Jump Step Downs

Mobility: 2x 1:00 min Couch stretch ea leg
Glute stretch

20150422

1 RM: Power Clean

WOD: 3 rds
4 Snatch Grip Deadlift 275/175#
6 Strict Pull-ups
1:00 Burpees
:45 Rest

(Score is total number of burpees)

20150421

Warm-up: 2 rds
1:00 Jump Rope
10 Burpees
10 Air Squats
10 Push-ups

WOD: 18 min AMRAP
8 T2B
12 Shoulder to Overhead 95/65#
250m Run

Mobility!!!
2:00 Lacrosse ball along the shoulder blade raising and lowering arm while laying on the ground.

20150420

Warmup:
250m run
Line Drills:
High Knees/Butt Kickers
Toy Soldiers/Spiderman Lunges
Samson Stretch with Trunk twist

Burgener Warmup

Str: 3x5 BackSquat (+5lbs)

WOD: 10  min AMRAP
10 Alternating Pistols (6 ea leg)
10 KBS 53/35#
30 Double Unders

Mobility: 2x 1:00 Couch Stretch

20150415

Warmup:
3:00 Jump Rope
3rds
5 Inch Worms w/2 pushups
5 Samson Stretch w/trunk rotation ea leg
:30 Dead Bug Hold

Str: Work to a heavy set of 3 narrow grip bench (15 mins)

WOD: 4 rds
8 Push Press 135/95#
AMRAP Ring Rows

Mobility: 3 pos shoulder stretch

20150414

Warmup:
250m Run

Tabata
Burpees
Inch Worms
MB Cleans
MB Presses

WOD: Chipper
30, 20, 10
KBS 53/35#
Goblet Lunges Alternating
Burpees

20150413

Warmup:
1x250m run
then...
3 rds
10 burpees
10 Air Squats
10 Pushups

Str: 3x5 Back Squat (+5 lbs)

WOD: 4 rds
3 Power Snatch 135/95#
6 Snatch Grip Deadlift
30 Double Unders

Mobility: 2x 1:00 couch stretch ea leg

20150410

Str: 6x3 Shoulder Press (Work to heavy on last set but not failure)


WOD: 14 min AMRAP
1 Bent Row 135/95#
1 CTB
10 Med Ball Cleans 20/14
2 Bent Row
2 CTB
10 Med Ball Cleans
3 BR
3 CTB
10 MBC
4...

20150409

Str: 3x5 Back Squat (+5#)


WOD: 3 rds
6 Power Cleans 185/135#
6 Over the Bar Burpees
AMRAP Thrusters 45/35#
1:00 Rest


ACC: 2x AMRAP Banded Good Mornings

20150408

WOD: 20 Min AMRAP
20 Double Unders
15 Butterfly Sit-ups
10 4-Count Mountain Climbers
5 HSPU (as many strict as possible)

20150407

1RM: Deadlift

WOD: 3 rds
5 Bar Muscle-Ups
10 Ring Push-ups
10 T2B

20150406

3x5 Back Squat (+5lbs)

WOD: Reverse Ladders
10 Alternating DB Snatch 60/40#
2 Front Squat 155/105#
200m Run
8 Alt DB Snatch
4 Front Squat
200 Run
6 Snatch
6 FS
200 Run
4 Snatch
8 FS
200 Run
2 Snatch
10 FS
200 Run

20150402

Str: 3x5 Back Squat (+5lbs)

WOD: 3 rds
12 Alternating Pistols
12 HSPU

ACC:
2x A1: AMRAP GHD Hip Raises
     A2: AMRAP GHD Situps

2x 1:00 Ball Slams