Friday 9-19-2014

Warm Up

*Lot trips

*Soldier Kicks/Spider Man Crawl

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x High Knees/Carioca

*Inchworm/Samson Stretch

then

10 x 2 Min Rounds:

3 Rounds of:

5 Toes to Bar

7 Hand Release Push Ups

9 Squats

*AMRAP of KB Swings with remaining time out of the 2 min. 53/35

*Rest 1 Min between rounds

*Score total KB Swings for all 10 rounds

Cash Out:

Stretching and Mobility

Thursday 9-18-2014

Warm Up

*300m Row

*Junkyard Dog

*Burgener Warm Up with Barbell (clean grip)

then

*Choose your own weights, sets and reps unless noted

Power Clean (move 20x bodyweight)

Split Jerk (move 15x bodyweight)

KB Snatch 3×10 per arm (Heavy)

4×10 Toes through rings

Cash Out:

3 Min Wall Drill

Pigeon Stretch

PVC cool down

Wednesday 9-17-2014

Warm Up

*Lot Trips

*2x Gymnastic Bear Crawl/Carioca

*2x High Knees/Butt Kickers

*Inchworm/Spiderman Crawl

then

15 Min AMRAP:

200m Run

2 Rope Climbs

15 Burpees

Cash Out:

Tabata Dead Bugs

Find Your Corners

Tuesday 9-16-2014

Warm Up

*250m Row

*Spiderman Crawl/Lunge

*Crabwalk Down/Back

*5 Air Squats/5 Jumping Squats/5 Tuck Jumps

then

Back Squat 4×3

Good Mornings 3×8

then

For Time:

21-15-9:

Strict Pull Ups

Sit Ups 

Walking Overhead Lunge (1 step=1 rep)

Cash Out:

4x :30 on/:30 off

Row for Meters

PVC Cool Down

Endurance:

4 x 800m Run

Rest 2:30 between

*3-5 Second Splits

Monday 9-15-2014

Warm Up

*Lot Trips

*2x Soldier Kicks/High Knees

*2x Gymnastic Bear Crawl/Side to Side hops

*15-10-5/KB Swing 53/35/Push Ups

then

4 Rounds For Time:

40 Double Unders

20 Box Jumps

10 Power Clean 135/95

Cash Out:

Tabata Bent Hollow Body Hold

3 x 12 Hip Extensions

Friday 9-12-2014

There will be no afternoon classes today. Only 5:30am, 6:30am, and 8:30am. 

Warm Up

*300m Row

*Lunges/Gymnastics Bear Crawl

*2x Carioca/High Knees

*2x 5 Bootstraps/4 Side to Side Lunge

then

5 Rounds of:

1 Min Row for Calories

1 Min Med Ball Clean 20/14

1 Min Double Unders

*Rest 1 Min between stations

Cash Out:

Tabata Plank Hold

Tabata Handstand Hold

Thursday 9-11-2014

Warm Up

then

1 1/4 Back Squat 5×3

Bench Press 5×3 (with accommodating resistance)

Sled Row Down/Back Mat x 5 @ 1/2 bodyweight

100 Banded Tricep Extension

Cash Out:

4 Min EMOM for Intensity

2 Wall Balls 20/14

2 Burpees

2 Wall Balls 20/14

2 Burpees

2 Wall Balls 20/14

2 Burpees

2 Wall Balls 20/14

2 Burpees

————————

50 Strict Abmat Sit Ups

9-10-2014

Don’t forget about our sign up sheet for Race for the Cure tshirts!! If you want to join the team and have a tshirt for race day then please get your name on the list over the whiteboard before Friday. After Friday, we will put in the tshirt order.

Warm Up

*Lot Trips

*Inchworm + Scorpion/ Spiderman Crawl

*2x 30 Double Unders/10 JumpingSquats

then

7 Rounds For Time:

9 Deadlift 155/105

12 HR Push Ups

15 Box Jumps 24/20

Cash Out:

3 x 15 Hollow Rocks

Tabata Superman Hold

Tuesday 9-9-2014

Warm Up

*Lot Trips

*Gymnastic Bear Crawl/Reverse Bear Crawl

*Inchworm/Spiderman Crawl

*Barbell – C&J from mid shin, below knee, above knee x5

then

Power Clean + Hang Power Clean 5×2

then

12 Min AMRAP:

5 Clean & Jerk 135/95

10 Toes to Bar

200m Run

Cash Out:

3×8 Strict Pull Ups

3×8 Table Stretch

Endurance:

8 x 200m

Rest 2 Min

*Splits within 2-3 seconds

Monday 9-8-2014

Warm Up

*Lot Trips

*2x Lunge/Spiderman Crawl

*2x 10 Air Squats/10 Push Ups

*PVC Drills/Stretches

then

Max Effort 500m Row

then

For Time:

21-15-9:

Thrusters 95/65

Over the Bar Burpees

Cash Out:

3×15 KB Romanian DL

3×20 Russian Twist 25/15 lb plate