Friday 2-24-2012

Warm Up:
400 Run w/ medball
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Back Extensions
10 Push Ups
10 Ring Rows

WOD:
AMRAP 16 min
400m Row
7 Push Press 135/85
11 Bent Over Rows 135/85

Thursday 2-23-2012

Warm Up:
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed


Skill Work:
For 10 min work on Bridge Ups and Bridge Holds

WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups

Wednesday 2-22-2012

Warm Up:
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups

Strength:
RDL
3-3-3-3

WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75

Please note new class times starting Monday Feb. 20,2012

Click on "Schedule" on this blog.

Tuesday 2-21-2012

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Air Squats
10 Box Jumps
10 Ring Rows
10 Back Extensions
10 Groiners

WOD:
4 Rounds for Time:
15 Lunge Steps w/Plate Overhead 45/25 (alternating legs)
20 KB Swings 70/53
200m Run
25 Push Ups

Monday 2-20-2012

Warm Up:
Run 400m
Then 2 Rounds:
15 Pass Throughs
15 OHS
10 Push Ups
10 Sit Ups

Strength:
Overhead Squats
5-5-5-5

WOD:
4 Rounds for Time
8 Front Squats 170/110
50 Double Unders
15 Pull Ups

Friday 2-17-2012

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Lunges
10 Sit Ups
10 Push Ups

Strength:
Push Press
5@70%, 3@80%

WOD:
AMRAP 16min
25 Box Jumps 30/24
20 KTE
25 Wall Balls

Thursday 2-16-2012

Warm Up:
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups

Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall

WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs

Wear a weight vest for added fun :)

Wednesday 2-15-2012

Warm Up:
Row 400m
Then 3 Rds:
10 Pass Throughs
10 Overhead Squats
10 Push Ups
10 Back Extensions

Strength:
Bench Press
3-3-3-3

WOD:
Blurring the line between intensity and form. Stay focused and use your best snatch form...

AMRAP 15 min
5 Snatch 115/75
10 Bar Facing Burpee

Tuesday 2-14-2012

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Push Ups
10 KTE
10 Air Squats
10 Back Extension

WOD:
21-15-9
Thrusters 95/65
Sit Ups
SDHP 95/65

Rest 3-5min, then:
3X1 min Plank Hold
Rest 30 sec between planks

Monday 2-13-2012

Warm Up
50 Double Unders
Then 2 Rounds:
10 PassThroughs
10 OHS
10 Good Mornings
10 Pull Ups
10 Sit Ups

Strength:
Power Clean
2-2-2-2

WOD
5 Rounds for Time:
Row 300m
10 Deadlift 245/165 (or 75% 1RM)
15 Ring Rows