Saturday 9-24-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges w/5 sec. hold at the botom, then straighten leg out for hamstring stretch.
Pretzel Stretch


Team WOD:
1:00 Row/Box Jumps
1:30 Row/KTE
2:00 Row/Wallball
2:00 Row/KB Swings
1:30 Row/Pull ups
1:00 Row/ Push Ups

(Each partner works then switch when time is up)

Friday 9-23-11

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


Strength:
Deadlift
3-3-3-3
then
RDL
5-5-5-5

WOD:
30 Ice Skaters (side to side) jumping off one leg
30 Sit Ups
30 Burpees
20 Ice Skaters
20 Sit Ups
20 Burpees
10 Ice Skaters
10 Sit Ups
10 Burpees


Post Deadlift & WOD time

Thursday 9-22-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope climb
then
4 spiderman lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Skill:
Turkish Get Up (practice for 7-10 minutes)


WOD:
3rds for time:
600m Run
5 turkish get ups (35/20) (right hand)
5 turkish get ups (35/20) (left hand)


Post WOD time

Wednesday 9-21-11

Warm Up:
400m Run
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 leg out for hamstring stretch
Pretzel Stretch


WOD:
4rds for time
15 Shoulder Press (95/55)
300m Row
10 Roll Outs (atleast 25# on ea. side of the bar)

Post WOD time

Tuesday 9-20-11


Warm Up
400m Row
2 rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Box Jumps
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg for hamstring stretch
Pretzel Stretch

Strength:
Incline Press +Overhead band triceps
4x4+10


WOD:
5 rds
Pull Ups for 1 minute
Double Unders for 1 minute
(rest 1 minute after ea. round)
If you're doing singles, divide the number by 3 so it can resemble the number for double unders. Then add that to number of Pull ups.


Post Incline Press and total number of reps

Monday 9-19-11

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


Strength:
Overhead Squat
1-1-1-1-1


WOD:
AMRAP in 15 min.
15 Weighted Squat Jumps (35/15# plate)
10 Power Snatches (115/75)


Post OH Squat & WOD time