20151019

Warmup: 15 Burpees + Sally Up

WOD: Death by Clean and Jerk 135/95
0:00-1:00 1 C&J
1:00-2:00 2 C&J
2:00-3:00 3 C&J ...
Until unable to finish all reps in 1 min

Mobility: Hip Stretch + Lacrosse ball on Hamstring and Shoulder

20151005

Warmup: 20 Burpees
Roxanne

Oly: 5x3 Front Squat +5#

WOD: 10 min AMRAP
15 KBS 53/35#
10 Burpee Box Jumps

Mobility: Hip Stretch

20151002

Warmup: 250m run +Tabata:
Pushups
Burpees
Air Squats
Hollow Rock

WOD: Bradshaw
225/155 RX

Mobility:
Hip Stretch
3 pos shoulder stretch

20151001

Warmup: 200m run
Line Drills

Oly: Complex 5x 1 clean+ 1 FS + 1 Split Jerk +5 lbs

WOD 3 rds
6 BS 60-65%
18 KB SDHP  70/53

Acc: 2x Super set
1) Good Mornings 8-12
2) AMRAP GHD Sit-ups

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: