“wednesday 4.22.14”

Warm-up:

          dynamic + ankle mobility

Skill:

           deadlifts

Strength:

        L-sit: 4xME

        box jumps:4x10 (30/24)

        pistol practice

WOD:

         3 rounds

         50 double unders

         25 sit-ups

         15 burpees

         

         

Read more: wednesday 4.22.14
 

“tuesday 4.22.14”1596641 426933410784237_1939869670_o

Warm-up:

          2x rev band fly 20/  hanging shrugs 15

Skill:

           pull-ups/ kb swings

 

WOD:

         Helen

         3 rounds

         400m run

         21 kb swings (53/35)

         12 pull-ups

Strength:

                front squats: 5x2 @ 80% of 1rm


Read more: tuesday 4.22.14
 

“monday 4.21.14”

IMG 3930

Warm-up:

          dl+hang clean+s2oh

Skill:

           hang clean

Strength:

          side plank: 4x30sec

WOD:

DT

5 Rounds

12 deadlifts (155/105)

9 hang power cleans

6 s2oh


Read more: monday 4.21.14
 

“friday 4.18.14”

1012845 377610332383212_1811881908_n

Warm-up:

          dynamic

Skill:

           squat clean

Strength:

        squat clean: 2rep tng 

WOD:

         2 rounds

        4 amrap

        400m run

        max effort hspu

        rest 2 min

Read more: friday 4.18.14
 

“thursday 4.17.14”1921013 426934777450767_373527689_o

 Gym will be closed on Sunday.

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        weighted push-up plank hold: 4x 1min

        ring rows: 4x15

WOD:

         3 rounds 

         (1min each)

         burpees

         ttb

         rkb swing

         rest

Read more: thursday 4.17.14
 

“wednesday 4.16.14”

IMG 3773

Warm-up:

          dynamic

Skill:

           power clean

Strength:

        power clean: 7rm tng

        M.E. broad jump: x6 attemps 

WOD:

         21-15-9

         power clean (7rm) 

         box jump (30/24)

Read more: wednesday 4.16.14
 

“tuesday 4.15.14”

1978478 426934860784092_14678028_o

Warm-up:

          10 push ups + 5 pull-ups + 10 tuck jumps x 2

Skill:

           push jerk

Strength:

        push press + push jerk: build to heavy complex

        chin-up: 3xme

WOD:

         4 rounds

         8 s2oh (135/95)

         10 burpee bar hops

         30 double unders

Read more: tuesday 4.15.14
 

“monday 4.14.14”IMG 3902

Warm-up:

          snatch

Skill:

          snatch

Strength:

        1)front squat: 1rm

        2)back squat: 3x3

WOD:

        10 OTM

        2 snatches (ascending)

Read more: monday 4.14.14
 

“friday 4.11.14”1962049 467981093332015_7591294504776099625_o

Warm-up:

          dynamic

Skill:

           HSPU

Strength:

       1) push press: 5x5

       2)a. hspu 4x12 

          b. rkb swing: 4x25 unbroken 70/53       

WOD:

         3 rounds (3min on 1min off)

         8 v-ups

         8 box jumps(24/20)

         8 ring dips/bent dips no band

         (this should be a 3- three minute sprints, modify accordingly)

         

Read more: friday 4.11.14
 

“thursday 4.10.14”

IMG 3821

Warm-up:

          dynamic

Skill:

           hang squat clean

Strength:

        hang squat clean + squat clean: heavy 1

WOD:

         Death by squat clean @BW

Read more: thursday 4.10.14
 

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