Friday 1-6-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Sit Ups
then
Spiderman Lunges
Pretzel Stretch


Strength:
Deadlift
3-3-3-3

WOD:
AMRAP in 20 minutes:
12 Quick feet Drills (double 2-up-2 down)
12 Lateral Push Up Pyos (2 stacked plates)
24 Little Bigs w/medball (20/14)


Post Strength & number of rounds

Thursday 1-5-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climbs
then
Spiderman Lunge
Pretzel Stretch


Strength:
Bench Press
3-3-3-3

WOD:
for time:
30 Double Unders
25 Medball Getups
40 Double Unders
20 Medball Getups
50 Double Unders
15 Medball Getups


Post Bench Press & WOD time

Wednesday 1-4-12

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
10 Push Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Front Squat
1-1-1-1

WOD:
4rds for time:
10 Hang Clean (115/65)
400m Row
12 Box Jumps+Band Jumps (24/18)


Post Front Squat & WOD time

Tuesday 1-3-12

Warm Up:
400m Row
10 Pass Throughs
10 OH Squats
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Helen"
400m Run
21 KB Swings (53/35)
12 Pull Ups

then

RDL
5-5-5-5


Post WOD time

Monday 1-2-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Goodmornings
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Max Box Jump Height


WOD:
AMRAP in 20 minutes:
7 Shoulder Press (135/65)
14 Medball Scoop Toss (20/14)
21 Weighted SitUps (10/5)behind the head



Post Box Jump Height & number of rounds

Friday 12-30-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
10 Half Gasers (50 yrds down and 50 yrds back)
rest 45 sec. between ea. set


Post Power Snatch & average WOD time

Thursday 12-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Tabata"
KB Swings (70/53)
Ring Dips
Lateral Box Jumps (24/18)


Post lowest number of reps for each exrecise