Tuesday 1-24-12
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
WOD:
6rds for time:
14 Inverted Rows (inside the racks)
21 Scissor Double Unders
14 Toes To Bar (TTB)
Post WOD time
Monday, January 23, 2012
Sunday, January 22, 2012
Monday 1-23-12
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
2-2-2-2
WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)
Post Bench Press & number of rounds
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
2-2-2-2
WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)
Post Bench Press & number of rounds
Thursday, January 19, 2012
Friday 1-20-12
Warm Up
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Shoulder Press
3-3-3-3
then
Bridge Hamstring Curl
8-8-8
WOD:
4rds for total number of reps
1 minute of Cal Row
1 minute of Knee Ups
1 minute of Lateral Parallet Jumps (2 parallets)
Post Shoulder Press & total number of reps in WOD
Warm Up
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Shoulder Press
3-3-3-3
then
Bridge Hamstring Curl
8-8-8
WOD:
4rds for total number of reps
1 minute of Cal Row
1 minute of Knee Ups
1 minute of Lateral Parallet Jumps (2 parallets)
Post Shoulder Press & total number of reps in WOD
Thursday 1-19-12
Warm Up
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Back Squat
3-3-3-3
WOD:
for time:
Do 8 KB Swings to start each minute (70/53),and in the remaining time do Hand Release Burpees. Complete a total number of 75 Hand Release burpees.
Post Back Squat & WOD time
Warm Up
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Back Squat
3-3-3-3
WOD:
for time:
Do 8 KB Swings to start each minute (70/53),and in the remaining time do Hand Release Burpees. Complete a total number of 75 Hand Release burpees.
Post Back Squat & WOD time
Tuesday, January 17, 2012
Tuesday 1-17-12
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornigs
10 Sit Ups
10 Ring Rows
then
4 Spiderman Lunge
Pretzel Stretch
Strength:
Closegrip Press
5-5-5-5
WOD:
for 20 minutes:
2 Alt. Pull Ups
2 Shoot Throughs
2 Pistols (total=1+1)
4 Alt. Pull Ups
4 Shoot Throughs
4 Pistols
"
"
"
Post Strenght & WOD time
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornigs
10 Sit Ups
10 Ring Rows
then
4 Spiderman Lunge
Pretzel Stretch
Strength:
Closegrip Press
5-5-5-5
WOD:
for 20 minutes:
2 Alt. Pull Ups
2 Shoot Throughs
2 Pistols (total=1+1)
4 Alt. Pull Ups
4 Shoot Throughs
4 Pistols
"
"
"
Post Strenght & WOD time
Monday, January 16, 2012
SCHEDULE CHANGE FOR TODAY 1-16-12
THERE WILL ONLY BE AM CLASSES TODAY, NO PM CLASSES DUE TO THE HOLDAY.
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