“8.19.13”

Warm-up:

          dynamic

Skill:

           ohs

Strength:

        back squat: 10x3 65%

WOD:

         5 rnds

         5 ohs (185/125)

         10 burpees

Read more: Monday 8.19.13
 

“friday 8.16.13”

 mobility

Warm-up:

          2 wall walks/ 5 clapping push-ups/ 200 m runx2

Skill:

           bent rows

Strength:

        bb shoulder press: 3rm

        bb bent row: 4x10

WOD:

         15 amrap

         200m run 

         7 s2oh (155/105)

         10 push-ups

Read more: friday 8.16.13
 

“thursday 8.15.13”

squat mobility

Front rack mobility

Warm-up:

          10 squats/ 10 jump squats/ 10 burpeesx2

Skill:

           wall ball

Strength:

        front squat: 1rm

WOD:

          100 double unders

         100 wall balls

          100 double unders

Read more: thursday 8.15.13
 

“wednesday 8.14.13”

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Warm-up:

          dynamic

Skill:

           rkb/kb swings

Strength:

        12 otm

        ME L-Sits

        ME rkb/kb swings (70/53)

WOD:

         4x400m run

Read more: wednesday 8.14.13
 

“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
 

Page 32 of 68

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