friday 3.8.13

IMG 0189







Skill:

           L-sit

Warm-up:

2 rounds

5 strict pull-ups or 5 negatives

:30 sec squat hold

Strength:

        back squat: 3x5@80%

        L-Sit: 2min

WOD:

         4 rounds

        15 front squats (95/65)

        15 push presses (95/65)

Read more: friday 3.8.13
 

thursday 3.7.13

13.1

IMG 0212Skill:

           snatch

WOD:

         17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

 

wednesday 3.6.13

No Yoga tonight!

Paleo Power meals need to be ordered online by Thursday!

Skill:

           double unders

Warm-Ups:

3min squat hold

1min rest

3min squat hold


Strength:

   2 rounds

             20 hollow rocks

             20 super mans

             20 lunges

   10 brod jumps (6/4)

  20 burpees Strength

WOD:

        "Annie"

Read more: wednesday 3.6.13
 

Tuesday 3.5.13

Sorry, NO YOGA THIS WEEK!

IMG 0224

















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

IMG 0245









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


IMG 0252

















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


IMG 0281

















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

IMG 2476

















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

538074 559751070715853 1280727738 n
















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!

550030 659622913805 245628836 n

















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
 

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