Friday W.O.D 1/23/2015

IMG_6591

Warm up

Row 5 x 100m sprint rest 20 seconds

30 burpee box jumps Done as a group (low box or tires)

Warm up movements

Core

8 tabata rds

plank holds

WOD

8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Cooldown

Run 800/ row 750

Foam roll ham strings/ low back/ quads

lacrosse ball forearms

Wednesday W.O.D 1/21/2015

IMG_0167Warm up

4 x 200m run rest 30 seconds

12 tabata rds

8 walking lunges

6 ring dips

4 pullups

Core

5 tabata rds

7 toes 2 bar

WOD

Back squat
3-3-2-2-2 @  80% of 1RM

5 Rounds

10 front rack lunges 135/95 (not walking lunges)

20 Grass hoppers

3 rope climbs

Metcon

50 walking lunges

50 grasshoppers

100 battle ropes

run 800

30 walking lunes

30 Grasshoppers

75 battle ropes

Run 400

10 waking lunges

10 Grass hoppers

50 battle ropes

run 200M

Cooldown

Easy 500M row

Frog stretch

Couch stretch

Foam roll quads

Monday W.O.D 1/19/2015

Warm up

Sled push 200m (low side& high side)

3 Rds

10 pullups

10 air squats

5 lying toes to bar

5 tire jumps

Core

8 tabata rds

Mason Twists

WOD

With a Partner

4 Rounds each

person 1  goes through the whole thing. Then person 2 goes

25 Calorie Row

25 Abmat situps

25 KB 55/35

Cooldown

Run easy 800M

Foam roll hamstrings/ Low back

 

 

Friday W.O.D 1/16/2015

Warm up

Row 5 x 100m sprints rest 20 seconds

Partner warm up with med ball

3 rds rest 1 minute between sets

10 chest pass

10 side pass

10 under hand

10 wall balls

Core

8 tabata rds

flutter kicks

WOD

Push press

5×5 @ 75% rest 2 min between  sets

Then:

10-8-6-4-2

Deadlifts 315/225
HSPU

Metcon

20 -18-16-14-12-10-8-6-4-2

Run 100M

SDHP with Kettle bell

Push ups

Cooldown

3 minute air dyne

Put hands on wall, push head through for 1 minute

Pull knees into chest and rock back and forth for 30 seconds, then side to side for 30 seconds

Lay down and lacrosse ball shoulders and traps

Thursday W.O.D 1/15/2015

12/14

Warm up

Air dyne 5 x 25 seconds rest 20 sec

12 tabata rds

10 grass hoppers

5 rind dips

10 slam balls

Core

8 tabata rds

Lying toes 2 bar

WOD

Front Squats

5 x 3 Increase weight each set

Then:

3 Rounds

5  muscle ups

10 box jumps 24/20

20  ab mat sit-ups

Run 200M

Cool Down

400m light run

10 pvc back rack push back

10  backwards lunge with bar with wide grip

Lacrosse ball armpit and fore arms

Hold frog stretch for 2 minutes as a group

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