Friday 8-19-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Deadlift
1-1-1-1-1


WOD:
"150 Wallballs" for time (20/14)

Post Deadlift & WOD time

Thursday 8-18-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
2 Rope Climbs
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, the straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Bench Press
2-2-2-2-then Burnout w/70% of last set

WOD:
1 mile Run
40 Toes to Bar

Post 2 rep Bench Press & WOD time

Wednesday 8-17-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch


Skill:
Handstand Hold
(work on skill for 10-15 minutes)

WOD:
4rds
15 Squat Cleans (135/95)
30 Sit Ups
45 Double Unders

Post WOD time

Tuesday 8-16-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead
10 Back Extension
10 Pull Ups
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
Tabata Thrusters & Ring Dips

Tabata Thrusters(115/75)
rest 1 minute between exercises
Tabata Ring Dips

Post lowest number of thrusters and ring dips

Promotion!!!

Refer a friend and receive 50% off your next month when they sign up for their first month! Refer as many friends as you wish! Hurry before this promotion ends!

Monday 8-15-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Front Squat
3-3-3-3


WOD:
4rds
200m Run into 300m Row
(Rest 2 minutes between rounds)
Run to the end of the water tower and back


Post Front Squat and the average of all 4 rounds