“tuesday 8.13.13”

 Warm-up:

          10 vert jumps/ bear crawl/10 hanging shrugsx2

Skill:

           squat clean/ power clean

Strength:

        clean: 1 rm

WOD:

         10 otm

         1 power clean + 1 squat clean start at 75% work up slowly

Read more: tuesday 8.13.13
 

“monday 8.12.13”

 mobility (pay attention at the 5:18 mark)

Warm-up:

          3 wall walks, 6 push-ups, 9 burpees x2

Skill:

           DL

Strength:

        pull-ups: 4x10 strict and weighted

        ring dips: 4x10 strict and weighted

WOD:

         8 amrap

        5 DL (275/190)

        10 burpee bar hops

Read more: monday 8.12.13
 

“friday8.9.13”


mobility

 

Warm-up:

          10 air squats/10 rev fly/10 plate good mornings x3

Skill:

           TTB

Strength:

        back squat:1rm

 

WOD:

         2 amrap

        back squat (155/105) from floor

        rest 2min

        3 amrap

        TTB

        rest 2min

        4 amrap

        S2O (135/95)

Read more: friday 8.9.13
 

“THURSDAY 8.8.13”


 

Warm-up:

          dynamic

Skill:

           double-unders

Strength:

        8 otm

        4 wall walks: odd

        12 push-ups: even

WOD:

 18 amrap      

200 double unders

100rkb swings (53/35)

50 burpee

25 boxjumps (30/24)

run 400

 

“wednesday 8.7.13”

 Pre-class mobility

Warm-up:

          shoulder mobility

Skill:

           Snatch/power snatch

Strength:

        snatch: 1rm (30min)

WOD:

         

         3 amrap

         snatch (75% of 1rm)

Read more: wednesday 8.7.13
 

“tuesday 8.6.13”

Make sure you go through this mobility before class.

 

Warm-up:

          3rnds: 10 push-ups/10 y.t.i

Skill:

           push jerk(push jerk demo)


Strength:

        push jerk: 5x5@90% of 3rm push press

        ring rows: 4x10

WOD:

         8 amrap

         6 hspu (unbroken)

        10 pull-ups (unbroken)

        (dont rush rest responsibly)

Read more: tuesday 8.6.13
 

“monday 8.5.13”1017355 281948538616059 275784389 n

Warm-up:

          dynamic + hip mobility

Skill:

          work on these hip/ ankle mobility movements before class.

Strength:

        back squat: 5x3 @90%

WOD:

         4 rounds

        400 m run

        20 front squat (135/95)

Read more: monday 8.5.13
 

“friday 8.2.13”156403 4769353949108 872888910 n

 Gigi Marie made it official!

Warm-up:

          dynamic

Skill:

           rope climb / ttb

Strength:

        L-Sets: 5xME

        wall sit: 5x:30

        4 legless rope climbs up(use legs to descend) / rope climb

WOD:

         14 amrap

         80 sit-ups (toes against wall)

         60 box jumps (24/20)

         40 ttb

         20 burpees

Read more: friday 8.2.13
 

        

“thursday 8.1.13”

935023 259227457554834 1523545208 n

 refer 4.23.13

Warm-up:

          2 rounds: 8 ring rows/8 transitions/8 ring dips or

       2 rounds: 2 muscle-ups/5 clapping push-ups


Skill:

           transitions

Strength:

        10 otm

        odd: 5 muscle-ups

        even: 12 push-ups

WOD:

         20 hspu (45/25)

         20 hang cleans (155/105)

         20 hspu

         20 hang cleans

Read more: thursday 8.1.13
 

“wacky-wednesday 7.31.13”

IMG 1129

Warm-up:

          3rnds: 15 rev band fly/ 1 bear crawl/ 1 crab walk

Skill:

           bear crawl/ crab walk

Strength:

        front squat: 4x5@85%

WOD:

         15 amrap

         run (shed)

         ME RKB swings (70/53)

         10 tuck jumps

Read more: wednesday 7.31.13
 

Page 32 of 67

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