20150924

Warmup: 3:00 Jump Rope

Sally Up

Oly: 5x3 Clean +5lbs  

WOD: 4 rds  
10 Fr Lunges 135/95  
30 Double Unders  

ACC: 2x Banded Good Mornings

20150922

Warmup: 3:00 DU practice

Roxanne

Oly: 4x3 Split Jerk+5lbs  

WOD: 5,4,3,2,1  
Muscle Up  
Deficit Strict HSPU  

Acc: 2x 1A:AMRAP GHD sit-ups
1B: Max rep push-ups

Mobility: 3 pos shoulder stretch

20150921

Warmup:200m run+ 3rd
5 Burpees
10 Med Ball Cleans
10 Med Ball Presses
+
Burgener Warmup

1 RM Front Squat  

WOD: 3 rds  
10 P. Cleans 185/135#  
10 CTB  

Acc: 3:00 KB Snatch without putting the KB down

Mobility: Hip Stretch

20150916

20150915

Warmup: 2:00 DU Practice
Line Drill with
High Knees for length
Butt Kickers for length
Toy Soldiers for length
4 Spiderman Stretch per leg
4 Samson stretch with twist per leg
4 inch worms with 2 pushups each

Oly: Shldr Press +5lbs  

WOD: 3 rds  
10 HSPU  
10 DL 225/155  
50 DU  

Acc: 2x1:00 Hollow Rock

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: