Tuesday 3.5.13

Sorry, NO YOGA THIS WEEK!

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Skill:

           bench press

Warm-up:

2 rounds

20 push ups

20 rev band flys


Strength:

        bench press: 4x10

        s.a.kb plank row:4x10e.a.

WOD:

3rounds

1min each

box jumps (24/20)

rkb swings (70/53)

burpees

rest

Read more: Tuesday 3.5.13
 

monday 3.4.13

"You have to be uncompromised in your level of commitment to whatever you are doing,

or it can disappear as fastas it appeared". MJ

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Skill:

           squat clean

warm-up:

2 rounds w/ bar

12 squat cleans

12 shoulder presses

12 burpees

Strength:

       squat clean: 5,5,3,3,1,1

WOD:

         10-8-6-4-2

         thruster (155/105)

         burpee bar hop

        

Read more: monday 3.4.13
 

friday 3.1.13


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Skill:

           muscle ups 


Warm-up:

 suicides: 6',12',18',24'x3

        10 otm

        odd: 5 muscle ups

        even:25 air squats

WOD:

         airdyne: 3x :30 ME rest as needed

        row: 4x200m ME rest a needed

        

Read more: friday 3.1.13
 

thursday 2.28.13


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Skill:

           Deadlift

Warm up:

w/bar

20 DL

20 lunges

20 tuck jumps

Strength:

otm 10

odd: 5 speed DL (60%)

even: 10 t2b

WOD:

12 AMRAP

50 slam balls (50/35)

40 lunges

30 burpees


Read more: thursday 2.28.13
 

wednesday 2.26.13

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Skill:

           hspu

Warm-Up:

4 rounds

8 hspu

8 broad jumps

8 v-ups

Strength:

Shoulder press: 4rm

ring row: 4x10 (2sec pause at top)

       

WOD:

                    12 OTM

        odd:  5 s2o (185/125)

        even: ME box jumps (24/20)


Read more: wednesday 2.26.13
 

tuesday 2.26.13

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Skill:

           p.snatch + s. snatch

Warm-up:

             2 rounds

        10 power snatches

        10 ohs

        10 squat snatches


Strength:

ohs: 3rm

WOD:

         10 otm

         odd: 5 squat snatches (work technique)

         even: max push-ups

Read more: tuesday 2.26.13
 

monday 2.25.13

He did it again folks. Next stop (we hope) is the CF Games!

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Skill

           rope climb (5min)

Warm-up:

3 rounds

1 rope climb

2 wall walks

3 chin-ups strict/ negative

4 tuck jumps


Strength:

        OTM 12

        odd: 5 power cleans

        even: 5 c2b pull-ups

WOD:

         8 otm

         8 burpees max du

                                                                 

Read more: monday 2.25.13
 

friday 2.22.13

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Skill:

           power clean

Strength:

        back squat: 1rm

WOD:

         2min ME thruster (135/95)

         1 min rest

         2min ME power clean (135/95)

         1 min rest

         2min ME burpee bar hop

Read more: friday 2.22.13
 

thursday 2.21.13

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Sign up for the open or else you are next!

Skill:

           hspu

Strength:

        12 otm

        5 hspu

        7t2b

WOD:

         12 amrap

         10 burpees

         15 v-ups

         20 plate to overhead (45/25)

Read more: thursday 2.21.13
 

wednesday 2.19.13

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Skill:

           banded good mornings / depth jumps

Strength:

        banded good mornings: 4x20

        depth jumps (12" to 24"): 4x3

WOD:

         3 rounds

         3m on 1m off

         10 dl (155/105)

         10 squat split jumps

         10 rkb swings (53/35)

Read more: wednesday 2.19.13
 

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