10212013-10272013

Monday
STRENGTH/SKILL
Snatch 5×5
OHS 5×5

WOD
3 Rounds:
10 KB Snatch + OH Lunge Right Arm
10 KB Snatch + OH Lunge Left Arm
20 Box Jumps

FINISHER
2 x 10 GHD Sit-ups/Back Ext.

Tuesday
STRENGTH/SKILL
DL 5 x 5
5 x 5 T2B

WOD
21-15-9
DL @ 185/135#
Ring Push-up

2 minute rest

21-15-9
Front Squat @ 135/115#
Pull-up

FINISHER
Tabata Reverse Plank

Wednesday
STRENGTH/ SKILL
Back Squat 5 x 5
Push Press 5 x 5

WOD
Tabata Row
Tabata Wallball
Tabata DU
Tabata Ball Slam

Thursday
STRENGTH/SKILL
Clean 5 x 5
Front Squat 5 x 5

WOD
3 Rounds:
10 Squat Cleans @135/95#
50 DU

Friday
STRENGTH/SKILL
OTM Thruster Ladder
Men start at 95#, Women start at 65#
Add 10# every minute

WOD
10 minute AMRAP
“Cindy”
5 pull-ups
10 push-ups
15 squats

Or

10 minute AMRAP
“Mary”
5 HSPU
10 Pistols
15 pull-ups

Saturday WOD
“Fight Gone Bad”
3 or 5 Rounds of:
Wallball
SDHP
Box Jump
Push Press
Row
1 minute at each station

Sunday WOD
Partner WOD:
Together complete:
100 pull-ups while partner squat holds
100 push-ups while partner holds plate OH
100 Plate Sit-ups while partner planks
100 Goblet Squats while partner DU’s

10132013

PARTNER WOD
3 Rounds:
100m Sprint vs.
OH Plate Lunge
Plank
Ball Slam
Burpee
Jumping Squat

09262013

STRENGTH/SKILL
5 x 1 Snatch

WOD
5 Rounds:
One Arm KB Snatch + Lunge @53\35#
20 Jumping Squats

FINISHER
Max Distance Handstand Walks

08082013

STRENGTH/SKILL
5 x 1 Snatch

WOD
10 min. AMRAP
20 OH Lunges @ 45/25#
20 Box Jump @ 24/20″

07152013

Single Day Attendance Record:
60 PEOPLE TODAY!!!!

STRENGTH
7 Squats OTM for 7 minutes

WOD
20-40-60 KBS
12-9-6
20-40-60 Lunge

06272013

STRENGTH/SKILL
4 x 8 OHS

WOD
3 Rounds:
20 KB Snatch + Lunge @53/40#
100 Double Unders

FINISHER
Handstand Practice

06112013

STRENGTH/SKILL
5 x 3 OHS

WOD
20 minute AMRAP
20 Push-ups
24 Walking Lunges
20 Push-ups
200m run

05282013

STRENGTH/SKILL
5 x 1 Snatch
Set a new 1 Rep Max!

WOD
5 rounds:
50 DU
20 DB Snatch + OH Lunge @ 65/40#

FINISHER
Tabata Tuesday!
Weighed Planks

01292013

STRENGTH/SKILL
5 x 1 Back Squat
Set new 1RM

WOD
12 minute AMRAP
10 DB PP @ 45/25#
10 Walking Lunges with DB’s

FINISHER
Tabata Row or Airdyne

01212013

STRENGTH/SKILL
OTM One Arm Russian Kettlebell Swings 5 each arm for 10 minutes

WOD
5 rounds:
10 KB Snatch + Lunge R arm
5 Burpee Pull-ups
10 KB Snatch + Lunge L arm
5 Burpee Pull-ups