Friday 1-30-2015

Warm Up

*50 Jumping Jacks

* 5 Bootstraps

* 2 Elbows to Arches per side

*2 Rounds of: 5 KB Swings/ 5 Press (empty barbell)/ 5 Box Jumps

then

For Time:

30 KB Swings 53/35

5 Bear Complex 75/55

30 Toes to Bar

5 Bear Complex 95/65

30 Box Jumps 24/20

5 Bear Complex 115/75

30 One Arm KB Ground to Overhead 53/35

5 Bear Complex 135/95

*Complex 1 rep = 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Back Squat/ 1 Push Press

*Squat Clean/Thruster/Back Squat/Shoulder to Overhead is allowed.

*Each Complex starts from the ground

Cash Out:

3 Min Wall Stretch

(On your back, legs on the wall)

Couch Stretch

Tuesday 1-27-2015

Warm Up

*Lot Trips

*PVC Warm UP

*Jerk technique

*2x with empty barbell 3 Press/ 3 Push Press/ 3 Push Jerk

then

Push Jerk (from the rack)

5 x 1

*No splits. Feet must stay in line. 

*No press outs.

*Note best lift on whiteboard

then

15 Min AMRAP:

2 Rope Climbs

12 Burpees

200m Run

Cash Out:

20 Strict Toes to Bar

Couch Stretch

Monday 1-26-2015

Warm Up

*250m Row

*Knee Pull/Foot Pull

*Samson Stretch/Over and Unders

*Spiderman Crawl/Foot Crossovers

*Gymnastics Bear Crawl/Broad Jumps

*2x 7 Supine Rings Rows/ 7 Wall Balls

then

Pause Back Squats (3 second pause in the bottom)

4 x 3

then

5 Rounds For Time:

10 Power Clean 135/95

15 Wall Balls 20/14

*10 Min Time Cap

Cash Out:

3 x 10 Good Mornings

30 Hollow Rocks/Progressions

Friday 1-23-2014

Warm Up

*2 Min Single Unders

*2 x High Knees/Back Pedal

*Carioca

*Buttkickers/Soldier Kicks

*Samson Stretch/Foot Crossovers

*2 x 15 Russian KB Swings (53/35)/ 15 Air Squats

then

Sumo Deadlift

5 x 5

then

For Time:

30-20-10

Sumo Deadlift High Pulls 75/55

Box Jump Over 24/20

*Box Jump Over Standards -Two foot take off. No part of your body may make contact with the box. 

Cash Out:

Tabata Flutter Kicks

Thursday 1-22-2015

Warm Up

*50 Jumping Jacks

*Spealler

then

Handstand Practice and Variations

then

Partner Wod

14 x 1 Min Row for Max Meters

Each partner will row 7 x 2 min rows alternating with their partner. Once the screen is on to start, do not clear out the meters when switching partners on the rower. Post the total number of meters rowed for the two of you together at the end. 

Cash Out:

Mobility and Stretching

 

Wednesday 1-21-2015

Warm Up

*Lot Trips

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Foot Crossovers

*Find Your Corners

*3 Rounds:

1st – 10 Air Squats/10 Tuck Jumps

2nd – 8 PVC Overhead Squat/ 8 Tuck Jumps

3rd – 6 Empty Bar Overhead Squat/ 6 Tuck Jumps

then

For Time:

100 Double Unders

21 Overhead Squats 95/65

21 Burpees

75 Double Unders

15 Overhead Squats 115/75

15 Burpees

50 Double Unders

9 Overhead Squats 135/95

9 Burpees

*Sub back squats from the ground for overhead squats

Cash Out:

3 x 12 KB Romanian Deadlift

50 Straight Leg Sit Ups