4-16-15

Warm up: 1x
2 Laps => 25 Squats => 25 Walking lunges => 25 Push ups

Skill: Push Press

WOD: 5 RFT
10 Front squats 45#/65#
10 Push Press 45#65#
10 Box Jumps

4-14-15

Warm up: 3 min
25 Jumping Jacks => 10 Walking Lunges => 10 Push Ups => Bear Crawl down the court => High Knee skip back down the court

Skill: Overhead Squats

WOD: "Broomstick Mile"
All movements must be performed with a PVC Pipe
25 Back Squats
25 Front Squats
25 OH Squats
2 laps around the gym
25 Press
25 Push Press
25 Push Jerk
2 Laps around the gym
25 Deadlifts
50 Squat Cleans
2 Laps around the gym
50 Snatches
2 Laps around the gym

4-10-15

Warm up: 2x

Jog 2 laps => 10 push ups => 10 sit-ups => 10 walking lunges => 10 sec HS hold => 20 jump ropes

Skill: Thrusters

3 sets of 5, add weight each set

WOD: 3RFT

10 thrusters  45#/65#

10 push ups

10 box jumps

2-26-15

Warm up: 3x

1 Lap back pedal => 2 forward rolls => 10 Sec handstand hold => 10 reverse lunges => 10 Air Squats => 5 burpees

Skill: sumo deadlift or deadlift

WOD: 12 min AMRAP

9 deadlift

12 push ups 

15 box jumps

Mobility: foam roll

2-24-15

Warm up: 2x

Jog 1 lap => 10 lunges => 10 sit-ups => skip 1 lap => 10 push ups => 10 sec HS hold => 10 jumping jacks

Skill: deadlift 

Work up to a heavy 3 (3-3-3)

WOD: 3 RFT

25 wall balls

25 Burpees 

Mobility: Foam roll

2-11-15

Warm up: 3 min

1 lap back pedal => 10 PVC pass => 10 lateral lunges => 10 DB press => 10 step ups => 2 cartwheels => 10 KB swings

SKILL WORK DAY!!!!

Time to work on weaknesses!

You need to work on three exercises, one needs to be a strength component with the bar!!!

For example: 

1. Front squat working on keeping elbows high throughout movement

2. HSPU's

3. Pull ups

We will work on each weakness for about 7 min each, focus on form!!!!

Stretch/foam roll

2-9-15

Warm up: 2x

Jog 1 lap => 5 push ups => 5 box jumps => 5 squats => 5 sit ups => 5 lunges => 5 wall balls => 10 sec HS hold

MAX TEST DAY!!!!

1. Wall balls in 1 min

2. Burpees in 1 min

3. Push ups max effort

4. Sit ups in 1 min

5. Squats in 1 min

6. Box jumps in 1 min

7. DU's in 1 min

Stretch/ foam roll