Friday 9-30-11

Warm Up
400m Run
2rds
10 Pass Throughs
10 Pull Ups
10 Push Ups
10 Back Extensions
then 4 spiderman lunges
Pretzel Stretch


Strength:
Clean & Jerk
1-1-1-1-1

WOD:
AMRAP for 15 minutes:
5 Thrusters (115/85)
5 Deadlift (245/155)
10 Thrusters
10 Deadlift

Post Clean & Jerk & number of rounds

Thurday 9-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
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 Hand Stand Push Ups
400m Run
15 Medball Scoop toss (20/14)


Post WOD time

Wednesday 9-28-11

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

Strength:
Alt+Alt+Dble DB Bench Press
4x4+4+4
then
RDL
5-5-5-5

WOD:
AMRAP in 20 Minutes
400m Row
12 Overhead Stationary Lunges (95/65) 6 ea. leg w/barbell
15 Toes to Bar (TTB)


Post Alt. DB Bench Press & number of rounds

Tuesday 9-27-11

Warm Up:
400m Row
10 Pass Throughs
10 OH Squat
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
Tabata Box Jumps into Power Clean (155/95)
(Do Box Jumps then w/ 10 sec. remaining go do Power Clean for the next 20 sec.)

Post number of reps

Monday 9-26-11

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


Front Squat
3-2-1-1-1

WOD:
3 rds for time:
500m Row
50 Double Unders

Post Front Squat and WOD time