11 May 2015

Warm Up:
3 min Jump Rope
Moby Flowers

Strength:
3x5 Back Squats (+5 lbs)

WOD; 6 rds
3 Tire Flips w/ Jump Through
40 Double Unders

Mobility:
Hip Stretch

20150508

Warmup:
250m Run
2rds
10 Med Ball Cleans
10 Med Ball Presses
15 Burpees

Str: 3x5 BS +5#

WOD: 4 rds 135/95#
6 Alt Front Rack Lunges (3 ea leg)
6 Power Clean (On 4th rd instead of 6 Power Cleans 2:00 AMRAP of Power Cleans)

ACC: Plankoff w/penalty

Pidgeon Stretch

20150507

Warmup: 3:00 Jump Rope

Tabata:
Burpees
Air Squat
Inch Worm w/2 PU
Dead Bug

Str: 9x3 Speed Bench 70-80% 1RM
(Speed in both the movement and rest. :45-1:00 rest or no more than 4 people hitting it 1 after another.)\

WOD: 12 min AMRAP
250m Run
15 KBS 53/35#
10 Mad Russians 45/25# (10 2-count or 20 side to side.)

2x 1:00 Couch Stretch ea side
2x :30 Glute stretch ea side

20150506

20150505

WOD: 8 min AMRAP

8 Push Press 95/65#

8 Burpee Box Jumps

Cindy tomorrow so make sure you shave your hands down tonight.

20150504

Warmup: 

2:00 Jump Rope

Tabata

Air Squat

Pushups

Hollow Rock

Superman Hold

Str: 3x5 Back Squat +5lbs       

WOD: 3 rds                      

10 DL 225/155#              

15 Ring Rows

Mobility:  

Lacrosse Ball under hamstring 2:00 ea side + hamstring stretch

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