20150821

Warm Up:

250m run

Dynamic Stretching

WOD: FILTHY FIFTY!!!!

50 Box Jumps 24/20

50 Jumping Pull up

50 Kettlebell Swings 53/35 lbs

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45/35 lbs 

50 Back Extensions

50 Wall Ball Shots 20/14

50 Burpees

50 Double Unders

Mobility: Not Throwing up!!!

Have a good weekend

20150820

Warm up: 

2rds

10 Med ball cleans

10 Med ball push press

10 Sit ups

Oly:

5x1 Clean, 1 Front Squat, 1 Push Jerk (+5lbs)

WOD: 

15 AMRAP

08 Overhead Squats 95/55 lbs

20 Mad Russians 45/25

250m run

Mobility:

20150819

Warm up: 3min Jump Rope

Tabata

Sit ups

Lunges

Hollow Rock

Squats

WOD1: 

10 rds

7 Hand Release Push ups

7 Knees to Elbows

WOD2:

12, 9, 6, 3

Dead Lift 225/155

Burpees

Mobility

20150731

Warm Up:

Dynamic Stretching

WOD: 16 min AMRAP

10,20,30,40,50....

Double Unders

Air Squats

Push Press 64/45

Mobility:

20150730

Warm up:
250m Run before and after the 3rd
3rds
10 Push ups
10 Pull ups
10 Sit ups
10 Squats

Oly: Complex
5x 1 Clean + 1 Front Squat + 1 Split Jerk (+5lbs)

WOD:
3rds
12 Front Rack Lunges 135 lbs
24 Burpees

Mobility:

20150727

Warm Up: 3min Jump Rope
Tabata
  Burpees
  Hollow Rock
  Squats
  Plank

Oly:
4x3 Split Jerk 70-75%

WOD: 10 min AMRAP
20 KB Sntach 53/35
10 T2B
10 Box Jumps 24/20"

Mobility:
Don't forget to shave your hands for tomorrows WOD!

20150724

Warm up:
2rds
1 min Jump Rope
15 Air Squats
10 Burpees
5 Inch Worms

WOD:15 min AMRAP
3 Power Snatch 115/75 lbs
6 Overhead Squats115/75 lbs
250m run

Mobility:

20150723

Warm Up:
Sally Up

Oly:
Clean 5x3 +5lbs

WOD:
4rds for time
10 Deadlifts 225/155 lbs
20 Hand Release Push ups

Acc:
2 x 1min Battle Ropes

Mobility:

20150722

Warm up: 3 min Jump Rope

Tabata

  Squats

  Push ups

  Superman

  Hollow rock

WOD: Descending Ladder

25, 20, 15, 10, 5

Burpees

Thrusters 45/35 lbs

Mobility:

20150717

Army Staff Sgt. Jack Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died Seo 29th, 2009, in Jolo Island, Philippines, from the detonation of an IED. Martin in survived by his wife Ashley, his parents Jack and Cheryl, and siblings Abe, Mandi, Amber and Abi.


Warm up:
Roxanne

WOD: "Jack"
20 min AMRAP
10 Push Press 115/85 lbs
10 KBS 53/35 lbs
10 Box Jumps 24/20"

Mobility:

20150715

Warm up: 250m run
25m High knees
25m Butt kicks
25m Side-shuffles (each side)
25m Tin soldiers
25m Spidermans

WOD1:
10 min AMRAP
10 Burpee Box Jumps 24/20
10 Mad Russians 45/25 lbs

WOD2:
5 min AMRAP
Double unders

Mobility:

20150713

Warm Up: 3 min Jump Rope
Tabata:
Burpees
Push ups
Sit ups
Squats

Strength:
1 RM Front Squats A2G

WOD:
12 Min AMRAP
3,6,9,12,15,18,21,etc....
Power Snatch 115/75 lbs

Mobility:

20150710

Warm Up:
3 min Jump Rope
 Stretch shoulders

WOD:  "The Seven"
7rds for time
7 HSPU
7 Thrusters 135/95 lbs
7 KTE
7 Dead lifts 245/165 lbs
7 Burpees
7  KBS 72/53 lbs
7 Pull ups

Mobility:

20150709

Warm Up:
Sally up:

Oly: Complex 5x 1 Clean + 1 Front Squat + 1 Split Jerk 70-80% of Clean & Jerk

WOD:
3 rds for time
6 Over Head Squats 155/105
1 min Burpees

Mobility: