Wednesday, December 18, 2013

20131219

1RM push press 20 min time limit
WOD: 3 rds
10 active release push-ups
10 CTB
10 T2B


Mobility

Tuesday, December 17, 2013

20131218

Skill: pistol

WOD: 16 min AMRAP 
20 air squats
15 KBS 53/35
10 box jumps
5 burpees

Mobility

Monday, December 16, 2013

20131217


Speed work bench 9x3 at at 65% 1RM 30-45sec rest between sets
WOD: 3 rds 
3 shoulder press 135/95#
5 MU (5 CTB +5 dips)
30 sec AMRAP ring rows
30 sec rest 

Optional accessory
2x: 1A) 8-10 tricep extensions
     1B) 8-10 pullovers 
2x AMRAP roll outs 45s/25s

Sunday, December 15, 2013

20131216


10 EMOTM 2 x power clean 80% of 1RM

WoD:
10 Min AMRAP
10 Front Rack Lunges (5 ea) 135/95
10 Over the Bar Burpees
10 KTE

Optional Accessory work:
2x: 1A) 8-10 Weighted standing good mornings
      1B) 15-20 Pull throughs

Mobility

Thursday, December 12, 2013

20131213

Strength: 3 x 5 Strict Press +10lbs

WoD:
7Min AMRAP
3 HSPU
6 Ring Rows
9 Ring Dips

Mobility

Wednesday, December 11, 2013

20131212

Strength:
3 x 5 Box Squat +10lbs

WoD:
Chipper
10 Power Cleans, 10 AB Mat Sit Ups 135/95
9, 10
8, 10...

Mobility

Tuesday, December 10, 2013

20131211


Skill:
Kipping

WoD:
"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility
 

Monday, December 9, 2013

20131210

Strength:
 3 x 5 Deadlift +10 lbs

WoD:
3 RFT
10 Push Jerks 135/95
10 K2E

Mobility


Sunday, December 8, 2013

20131209

Strength:
Box Squat 3 x 5 +10lbs

WoD:
10 Min AMRAP
10 Thrusters 65/45
8 Box Jumps 24/20"
6 Mad Russians 45/25

Mobility

Thursday, December 5, 2013


Strength: 3x5 Strict Press 

WOD:12 min am rap        
6 Push Press 115/75#     
6 Bent Rows 115/75#      
6 Toes to Bar                  
20 DU's                          

MOBILITY!!!!!!! 

Wednesday, December 4, 2013

20131205

Strength: 3x5 BS +10     
WOD: 3 res                      
10 Power Snatch  95/65#  
10 KB Clean ea arm 53/35             
10 Goblet lunges(5 ea leg) 
Moblity!!!!!!!!!!

Tuesday, December 3, 2013

20131204

Skill: KB Clean and press  

WOD: Chipper                 
35 Box Jumps step down                  
30 KBS 53/35#                        
25 Med Ball Cleans                   
20 Butterfly Situps                 
15 Ring Dips                     
10 Ring Rows                  
5 Burpees                       

Mobility!!!!!!!

Monday, December 2, 2013

20131203




Strength: DL 3x5 +10#

WOD: 3rds
12 hang power clean 155/105#
12 pistols each leg alternating

MOBILITY!!!!!

Sunday, December 1, 2013

20131202

Strength: 3x5 Box Squat (+10# from last week)

WOD: 9 Min AMRAP
12 SDHP
9 HRPU
6 Pull-ups
3 HSPU

MOBILITY!!!!!!!