140801


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Chipper 
60 Burpees
50 OH Plate Lunges 45/25
40 Sit-Ups
30 Double Unders
20 Pull-Ups
10 wall climbs

140731 Thursday


IMG_5606

Skill 
15 min Tripod and handstand progressions 

Wod
21-15-9
Wall ball shots (20/14)
Ball slams (50/30)

140730 Wednesday


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Strength
Burgener warmup plus skill transfer exercises for snatch 
3 of each empty bar, 75/45, 95/65


Wod 
5 rounds for time of:
20 dips
20 wall ball sit-ups (20/14)

140728 Monday


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Strength:  
1) front squat
10-8-6-4-2 @ 50-60-70-75-80%
2) PP 
10-8-6-4-2 @ 50-60-70-75-80%

Wod
5 RFT 
1/2 gasser
10 RKBS 55/35
10 air squats

07/25/2014 Friday


Strength

15 Minutes Handstand Walk Practice – Sub Handstand Drills and Wall Walks

WOD

5 Rounds

10 Dips

20 Situps

30 Double Unders

07/23/2014 Wednesday


Strength

EMOM 10 Minutes

3 Clean and Jerks @ 75%

WOD

7 Rounds

Every 3:00 minutes perform two rounds of “Cindy”(5 pullups, 10 pushups, 15 squats), then row max calories.  Rest 1 minute between rounds.  Score is calories rowed.

07/22/2014 Tuesday


Strength

EMOM 12

EVEN 5 Back Squats @ 75% or heavier

ODD 2 Rope Climbs

WOD

AMRAP 10 Minutes

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

10 SDHP (95/65)

Rest 1 Minute

AMRAP 3:00

Burpee Box Jumps 24/20

140721 Monday


 

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Strength

Muscle Snatch – 73% – 3×3

Power Snatch – 75% – 2×5

Snatch Balance – Heavy Single, 80% 2×3

 

WOD

“Tabata”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are cal row, the second 8 are push-ups, the third 8 intervals are cal row, and finally, the last 8 intervals are sit ups. There is no rest between exercises.

Calorie Row

Push Up

Calorie Row

Sit Up