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

Saturday 9-24-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges w/5 sec. hold at the botom, then straighten leg out for hamstring stretch.
Pretzel Stretch


Team WOD:
1:00 Row/Box Jumps
1:30 Row/KTE
2:00 Row/Wallball
2:00 Row/KB Swings
1:30 Row/Pull ups
1:00 Row/ Push Ups

(Each partner works then switch when time is up)

Friday 9-23-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges w/ 5 sec. at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Deadlift
3-3-3-3
then
RDL
5-5-5-5

WOD:
30 Ice Skaters (side to side) jumping off one leg
30 Sit Ups
30 Burpees
20 Ice Skaters
20 Sit Ups
20 Burpees
10 Ice Skaters
10 Sit Ups
10 Burpees


Post Deadlift & WOD time