Friday 8-26-11

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

Strength:
Shoulder Press
2-2-2
Push Jerk
2-2-2 (start with last set of Push Press)


WOD:
30 Double Unders
20 KTE
30 Double Unders
15 KTE
30 Double Unders
10 KTE
30 Double Unders
5 KTE


Post Shoulder Press,Push Jerk, & WOD time

No 7 & 8 AM classes on 8-25-11

Thursday 8-25-11

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

WOD:
AMRAP in 15 minutes:
10 Deadlifts (245/165)
15 Burpees
20 Lateral Box Jumps (24/18)
(across to the other side)


Post WOD time

Paleo Recipes

Keep an eye on the Paleo Recipe Page! Another yummy one added today and we will be regularly adding more!

Wednesday 8-24-11

Warm Up:

400m Run

2rds

10 Pass Throughs

10 Push Ups

20 Jumping Jacks

10 Back Extensions

then

4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch

Pretzel Stretch

Strength:

Incline Press

3-3-2-2

WOD:

3rds for time:

25 Calorie Row

25 Sit Ups

25 Overhead Squats (115/75)

Post Incline Press & WOD time

Tuesday 8-23-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Overhead Squat
10 KTE
10 Box Jumps
the after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
200m Run
25 KB Swing (70/53)
400m Run
20 KB Swings
800m Run
15 KB Swings
400m Run
20 KB Swings
200m Run
25 KB Swings


Post WOD time

Monday 8-22-11

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

Strength:
Power Snatch
1-1-1-1-1


WOD:
AMRAP in 20 minutes
"Cindy"
5 Pull Ups
10 Push ups'
15 Air Squats


Post Power Snatch & number of rounds