Tuesday, August 23, 2016

20160824



WOD: 18 min AMRAP
9 Burpee Box Jumps 24/20
18 KBS 53/35 lbs
60 Double Unders or 120 Singles







20160823



Strength: 5x5 Shoulder Press +5lbs


WOD: 6 rds for time
3 Bar Muscle-ups
3 Chest to Bar Pull-ups
3 Pull-ups
6 Hand Stand Push-ups


Acc:
2x
A1) 8-10 3 Position Shoulder Raises
A2) AMRAP Band Tri-presses


2x
B1) AMRAP GHD Sit-ups

Monday, August 22, 2016

20160822



Strength:
  5x2 Deadlift +10lbs


WOD: 12 min AMRAP
  12 Hang Power Cleans 135/95 lbs
  12 Alt Front Rack Lunges (6 per leg) 135/95 lbs
  12 Toes to Bar



Monday, January 18, 2016

20160119


Warm up
Oly: 6x3 Bench (2 narrow, 2 reg, 2 wide)
WOD: 5 min AMRAP
10 Hang Cleans 115/75 lbs
5 Shoulder Press 115/75 lbs
Acc: 2x super set
1A: 1 min Battle ropes
1B: AMRAP

Sunday, October 18, 2015

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

Sunday, October 4, 2015

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

Thursday, October 1, 2015

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

Thursday, September 24, 2015

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

Monday, September 21, 2015

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

Sunday, September 20, 2015

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

Tuesday, September 15, 2015

20150916


Monday, September 14, 2015

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

Thursday, August 20, 2015

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