Monday 10-17-11


Warm Up
400m Run
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 spiderman Lunges
Pretzel Stretch


Strength:
Front Squat + Box Jumps (for height)(start at a certain height, then after ea. set, add a10lb, 15 lb,25lb,35, or 45 lb. plate on top)
4x4+5


WOD:
4rds for time:
500m Row
15 Medball Get Ups (hands free) 20/14


Post Front Squat & Box Jump height and WOD time

Saturday 10-15-11

Team WOD:
2rds for time:
40 scaled rope climbs (shared reps)
50m Partner Wheelbarrow Carry (ea. partner).
800m Reverse Overhead Medball Toss (14#)
50 Box Jumps (24/18),which are done after 400m Medball Tosses. (Partner 1 goes then partner 2 goes, ea. doing 25 reps)

Friday 10-14-11

Warm Up:

50 Double Unders

2rds

10 Pass Throughs

10 OH Squat

10 Pull Ups

10 Sit Ups

then

4 Spiderman Lunges

Pretzel Stretch

WOD:

EMOM for 12 minutes

Do 8 Handstand Push Ups, then in the remaining time of that minute, do 1 leg box jump ups.

Post number of 1 leg box jumps

Thursday 10-13-11

Warm Up:

400m Run

2rds

10 Pass Throughs

10 OH Squat

10 Burpees

2 Rope Climbs

then

4 Spiderman Lunges

Pretzel

Strength:

Overhead Squat

3-3-3-3

then

RDL

5-5-5-5

WOD:

21 Deadlift (225/155)

300m Row

15 Deadlift

500m Row

9 Deadlift

700m Row

Post Deadlift & WOD time

Wednesday 10-12-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Push Jerk
2-2-2-2


WOD:
4 Push Up Plyo's (2 staked 45# bumper plates ea. side or 8 in box)
4 Power Snatches (115/75)
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
12 Push Up Plyo's
12 Power Snatches
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
4 Push Up Plyo's
4 Power Snatches
20 Double Unders


Post Push Jerk & WOD time

Tuesday 10-11-11

Warm Up:

400m Row

2rds

10 Pas Throughs

10 OH Squat

10 Back Extension

10 Box Jumps

then

4 Spiderman Lunges

Pretzel Stretch

WOD:

AMRAP in 15 minutes:

15 Ring Rows

400m Run

15 KTE

Post number of rounds

Monday 10-10-11

Warm Up:
400m Run
3rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Closegrip Press+Ring Dips
4x5+8


WOD:
Death by Squat Cleans (155/95)


Post Closegrip Press & number of reps