Thursday, June 27, 2013

Thursday June 27th:

W.O.D.
15-12-9
DB Thrusters
Box Jumps
Rest 3 min
15-12-9
KB swings
Burpees

Enjoy getting sweaty today!! We have lifted a lot of weight this week so get ready to move fast with your body! :)

Wednesday, June 26, 2013


Wednesday June 26th:

Warm up:
Tabata jump rope
Burpee box jump

W.O.D.
10 Clean & Jerk
100 single jump ropes
20 Clean & Jerk
100 single jump ropes
30 Clean & Jerk
100 single jump ropes
40 ..................

20 min AMRAP

Monday, June 24, 2013

Monday June 24th:

Warm up:
Partner 1- 10 wall balls
Partner 2- 10 burpees
10 min EMOM

W.O.D.
400m run
50 front squats
40 push-ups
30 pull-ups
20 push press
10 man makers
400m run

Wednesday, June 19, 2013

Wednesday June 19th:

Warm-up:
partner1- 250m row, 250m row
partner 2- squat hold, handstand hold

W.O.D.
2 rounds for time
50 swings
20 ea arm kb or db 1 arm thruster
30 sit-ups
20 kb goblet squats
10 burpees
800m run

Thursday, June 13, 2013

Thursday June 13th

Warm-up"
500m row
Tabata:
Air squat
plank hold

Strength:
Strict pull-ups- 5x5

W.O.D.
12 min AMRAP
5 pullups
10 thrusters
15 jump overs

Wednesday, June 12, 2013

Wednesday June 12th:

Warm up:
EMOM-10 min
10 box jumps
5 squats

W.O.D.
 AMRAP 12 min

15 swings
10 wall balls
5 toes to bar
Barbell Ground to Overhead x round # i.e. round 1=1rep, round 2 = 2reps etc… Scale accordingly

*G2O is power clean to push press or push jerk or power snatch

Tuesday, June 4, 2013

Wednesday June 5th

Skill:
Ring Dip

Strength:
Overhead Squat- 3 rep max

WOD:
EMOM-10 min
5 OHS
5 pushups

Rest: 3 min

AMRAP- 10 min
Ladder: 1, 2, 3, 4.....
Ring Dips
Air Squat