Sunday, September 30, 2012

Monday Oct. 1, 2012


3 Rounds; 6 min AMRAP/1min rest of:
6 Ring Dips
12 Wall Balls
6 Hang Snatches (75/53)
12 Burpees

Tuesday Oct. 2, 2012


12 Minute AMRAP of:
10 Box Jumps
15 Slam Balls
30 Double Unders
Then 5 minute rest, then:
Tabata: Ab work

Wednesday Oct. 3, 2012


4 Rounds for time of:
5 Clean & Jerks (95/63)
20 KBS
5 Front Squats (95/63)
20 Mountain Climbers

Thursday Oct. 4, 2012


12 Minutes: Skills training / Turkish Get Ups, then:
EMOM for 20 Minutes:
3 Squat Cleans to Overhead

Friday Oct. 5, 2012


21 - 15 - 9
Deadlift (165/123)
Pull Ups

Saturday Oct. 6, 2012


08:00 AM Intros
09:00 AM Team WOD
10:00 AM Basics

Sunday, September 23, 2012

Monday Sept. 24, 2012


For Time:
400 Meter Row
40 Kettle Bell Swings (53/35)
40 Double Unders (100 single’s)
40 Weighted Planks (35/26) Kettle Bell
40 Abmat Sit ups
40 Air Squats

Tuesday Sept. 25, 2012


3 Rounds: 4 minute AMRAP with 1 minute rest of:
9 Handstand Pushups (Use box to Scale)
9 Front Squats (95/63)
12 Kettle Bell SDHP
Start each round where you finished the previous.

Wednesday Sept. 26, 2012


4 Rounds for time of:
10 Overhead squats (75/45)
15 Pushups
10 Toes to Bar
15 Slam Balls

Thursday Sept. 27, 2012


Strength & Skills
Hang Power Snatch (5-3-3-2)
Start with (45/33) bar, and then add weight each set
Skills training: Double Unders, Handstand holds,
Kipping Pull-ups, Med Ball Cleans, etc.

Friday Sept. 28, 2012


20 min AMRAP of:
250 Meter Row
Bear Complex of:
3 Deadlifts, 2 Hang Cleans, 1 Overhead (95/63)
10 Pull-ups
15 Box Jumps

Saturday Sept. 29, 2012


09:00 AM Team WOD
10:00 AM Basics

Tuesday, September 18, 2012

Monday Sept. 17, 2012

12 min. to determine 1RM Push Jerk
THEN, 21-15 -9
TOE'S TO BAR
BURPEE'
SQUATS

Tuesday Sept 18, 2012

DEAD LIFT (5-3-3-3-2)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)

Wednesday Sept. 19, 2012

FIGHT GONE BAD
PULL UPS
WALL BALLS
KB SDHP
BOX JUMPS
PUSH PRESS (75/53)

Saturday, September 15, 2012

Thursday Sept. 20, 2012

STRENGTH & SKILLS

HANG CLEANS (5-3-3-3-2)
START @ 70% 1RM
HANDSTAND PUSH UPS/SKILLS TRAINING

Friday Sept. 21, 2012


20 MIN AMRAP OF:
200M ROW
5 RING DIPS
10 PULL UPS
15 BOX JUMPS

Saturday Sept. 22, 2012


9AM TEAM WOD

10AM BASICS

Saturday, September 8, 2012

Monday Sept. 10, 2012

Strength: 12 min. to determine Max Shoulder Press
WOD: 5 rounds for time of:
200m row
20 KB SDHP

Wednesday Sept. 12, 2012

WOD: 3 rounds for time of:
5 Clean & Jerks (115/63)
10 Ring Dips
200m run

Friday Sept. 14, 2012

Skills: Snatch
WOD: 12 min. Amrap of:
10 pullups
20 abmat situps
30 double unders

Saturday Sept. 15, 2012

9am Team Wod

10am Basics

Monday, September 3, 2012

Monday, September 3rd

3 round Amrap with 1 min. rest between rounds,:
1st round 6 min, 2nd round 4 min, 3rd round 2 min. of:
5 Front Squats
10 Toes to Bar
15 Slam Balls (20/15)
Start each round where you ended the last round.

Wednesday, September 5th

4 rounds for time of:
400 meter run
5 dips
10 pullups
15 abmat situps

Friday, September 7th

Begin WOD with a 500 meter row then 3 rounds of:
7 Clean & Jerks (115/63)
12 Burpee’s
15 Kettle Bell Swings
The finish WOD with a 400 meter Run

Saturday, September 8th

8am Basic
9am Team WOD