Monday 11-14-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Shoulder Press
3-3-3-3


WOD:
"Tabata" You Gotta Be Kidding Me
Shoot Throughs, Box Jumps (24/18), Knee Ups, Burpees


Post Shoulder Press & combined total number of reps

Friday 11-11-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Sit Ups
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
2-2-2-2
then
RDL
5-5-5-5


WOD:
Death by Clean & Jerk (135/85)


Post Back Squat & number of reps

Thursday 11-10-11

Warm Up:
400m Row
2rds
10 Pass throughs
10 OH Squat
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
7rds for time:
12 Kness to Elbows
36 Double Unders


Post WOD time

Wednesday 11-9-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Goodmorning
20 Jumpinjg Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength
Alt.+Alt. DB Bench Press
4x4+4


WOD:
AMRAP in 15 minutes:
300m Row
20 Closegrip Hand Release Push Ups
20 KB Swings (70/53)


Post DB Bench Press & number of rounds

Tuesday 11-8-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds
1:00 Planks (regular)
1:00 Wall Ball Shots (20/14)
1:00 Planks (30 sec. right leg up/30 sec. left leg up)
1:00 Turkish Get Ups (right arm) (35/20)
1:00 Planks (30 sec. right arm up/30 sec. left arm up)
1:00 Turkish Get Ups (left arm)


Post Total number of Wallball Shots & Turkish Get Ups

Monday 11-7-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
2-2-2-2

WOD:
for time:
200m Run
200m Row
400m Run
400m Row
800m Run
800m Row


Post Power Snatch & WOD time

Friday 11-4-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


Strength:
Deadlift
2-2-2-2
then
RDL
5-5-5-5


WOD:
AMRAP in 20 minutes:
20 Lateral Box Jump Ups (18 in.)
18 Quick feet drills (step ups on 2 stacked bumper plates, 45's)
16 Weighted Sit Ups (25/15) w/arms extended up
14 Burpees


Post Deadlift & number of rounds