12-16-14

Warm up: 5 min

1 lap jog => 10 push ups => 10 sit ups => 10 lunges => 10 sec HS hold => 2 cartwheels => 5 box jumps = 1 lap back pedal

Skill: warm up sets for bench press and back squats

WOD: 5 x 3 

Bench Press

Back Squat

Mobility: foam roll 

12-9-14

Warm up: 3x

2 laps => 10 lunges => 10 push ups => 2 cartwheels => 5 Broad jumps => 1 lap back pedal => 10 sit ups => 10 sec handstand hold

WOD: 3 x 5

Bench press, back squat, deadlift

Make sure to start with two warm up sets

***if time work on weaknesses (double unders, pull ups, HSPU's, flexibility, etc)***

Mobility: foam roll

12-3-14

Warm up: 3x

Skip one lap => 3 forward rolls => 4 broad jumps => 5 slow push ups => 6 slow squats => 7 Jumping Jacks => 3 times 8 seconds in bottom of squat

Skill: Back Squat, Deadlift, Bench Press

WOD: Part 1

          3 x 5 Back Squat, Deadlift, Bench Press

          Two warm up sets before the 3 x 5

          Part 2

          5 RFT

          Max Push Ups

          10 Hollow Rocks

Mobility: Foam Roll

12-01-14

Warm up: 3x 

2 laps => 10 push ups => 10 sit-ups => 10 lunges => 10 squats => 10 sec handstand hold

Skill: Back Squat, Bench Press, Deadlift

WOD: Part 1

3 x 5 (back squat, bench press, deadlift)

Warm up by performing 2 sets at a lower weight

Part 2: 5 min AMRAP

20 Wall balls

20 KB swings

20 Box jumps

Mobility: Foam Roll

11-20-14

Warm up: 3x 

Inchworm 5x => 15 sec handstand hold => crab walk across court => 10 Squats => 30 sec in bottom of squat => 10 jumping jacks => high knee skip across court => side shuffle across court => 180 degree turn => side shuffle across court

Skill: DB power snatch

WOD: 12 min AMRAP

6 DB power snatch each arm

6 overhead walking lunges each arm

2 laps around gym

Mobility: foam roll

11-18-14

Warm up:  4 min

2 laps => 10 lunges => 10 push ups => 2 cartwheels => 5 Broad jumps => 1 lap back pedal => 10 sit ups => 10 sec handstand hold

Skill: thrusters

WOD: 21-18-15-12-9-6-3

Thrusters

Bar facing burpees

Mobility: foam roll

11-14-14

Warm-up: 3x

1 lap back pedal => 10 sec handstand hold => 5 wall balls w/ 5 sec hold at bottom => 10 lunges => 10 PVC pass => 1 lap skipping

Skill: Hang Power Cleans

WOD: 15 - 12 - 9

Hang power cleans

Pull ups

Handstand push ups

Mobility: Foam roll

11-12-14

Warm up:  5 min

2 Laps => 2 Forward Rolls => 2 Cartwheels => 10 PVC Pass => 10 Push ups => 10 Sit ups => 1 Lap back pedal

Skill: Kettlebell Swings
Focus on driving through the hips

WOD: 15 min AMRAP
10 Push Press
10 Kettlebell Swings
10 Box Jumps

Mobility: Foam Roll

11-5-14

Warm up: 3x

5 wall balls => 5 push ups => 10 sit ups => 10 lunges => 1 lap => 10 handstand hold

Skill: strategy development

"Write two strategic approaches to finishing Angie with a partner

WOD: "Partner Angie"

100 pull ups

100 push ups

100 sit-ups 

100 squats

Mobility: foam roll

11-3-14

Warm up: 5 min

Skip 1 lap => jog 1 lap => 5 burpees => 6 lunges => 7 push ups => 8 box jumps => 9 sit ups => 20 jump ropes

Skill: Deadlift

WOD: 5-4-3-2-1 (not for time)

Deadlifts - climbing (add weight each round)

Challenge: 20 unbroken double unders

Mobility: foam roll

10-30-14

Warm up: 5 min

2 laps => 10 push ups => 10 sit-ups => 10 lunges => 10 squats => 3 forward rolls => high knee skip across court and back => 10 PVC pass

Skill: Push Press

WOD: 10-8-6-4-2

Push press 

HSPU's

Pull ups

Mobility: Squat therapy, foam roll

10-28-14

Warm up:  3x
10 Second Handstand Hold => Bear Crawl or Handstand walks => 5 Perfect Squats => 5 Jumping Squats => 5 Broad Jumps => 10 one legged side to side hops, each leg => 1 Lap jogging => 1 Lap back pedal

Skill: Squat Cleans

WOD:
3 min AMRAP
5 Squat cleans
5 Wall walks

rest 1 min

3 min AMRAP
12 Box Jump overs
15 HRPU's

rest 1 min

100 DU's or 225 Singles

Challenge: Handstand hold and touch shoulder


Mobility: Foam roll, squat therapy

10-24-14

Warm up:  5 min
1 Lap => 10 sec HS hold => Forward Roll => Bear Crawl or Handstand walk => 6 one legged broad jumps, alternating each jump => 10 Squats => High Knees => Pocket Kickers

Skill: Thrusters

WOD:
3 RFT
4 Laps
15 Thrusters
15 Burpees

2 minutes rest

3RFT
4 Laps
15 Wall Balls
15 Burpees

Mobility: Foam Roll

10-22-14

Warm up: 3x

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

Skill: Prep with PVC for Hang Power Cleans (5-10 with PVC) then:

Work on Hang power cleans with an empty bar (10 Reps)

WOD: 8 min AMRAP 

3 - 6 - 9 - 12 …. Continue this pattern for as many rounds as possible in 8 min of:

Hang Power Cleans 

Laps around the gym

Challenge: Double Unders and Pull ups

Mobility: Foam roll/Stretch

10-20-14

Warm up: 3x
1 Lap carioca => 5 Cossack Squats => 4 Broad Jumps => 25 Jump ropes => 2 Forward Rolls => 30 Sec in bottom of squat

Skill: Deadlifts
Focus on midline stabalization


WOD: 5 RFT
         7 Deadlifts
         30 Air Squats
         7 HSPU's

Challenge: DU's, OHS with PVC

Mobility: Foam Roll

10-16-14

Warm up: 5 min
1 Lap back pedal => 3 Wall walks => 10 lunges => 10 Box Jumps => 10 HRPU's => 1 Lap

Skill: Push Jerk
Dip - Drive - Dip

Squat Cleans

WOD: 10-8-6-4-2
            Squat Cleans
            Pull ups
immediately into
           2-4-6-8-10
           Push Jerk
           Pull ups


Challenge: HSPU's, Squat Therapy

Mobility: Foam Roll

10-10-14

Warm up: 3x

Bear crawl => 5 Cossack squats => 4 monkey hangs => 10 one legged side to side hops => high knees => back pedal

Skill: 

Pull ups- focus on engaging lats

Push ups - focus on maintaining plank

Wall balls - focus on med ball control

WOD: 15 min AMRAP

3 pull ups

6 chest tap push ups

9 wall balls

Challenge: 2x 10 reps 

Barbell walking lunges

Barbell step ups

Mobility: foam roll

10-7-14

Warm up: 3x

10 PVC pass-throughs => 10 lunges => 2 forward rolls => 3 wall walks => 1 lap backwards

WOD: 3 RFT

4 shuttle runs

12 front squats

12 box step ups

Challenge: HSPU's

Mobility: foam roll

10-3-14

Warm up: 3x

Handstand walk or Bear Crawl => 3 Cartwheels => 10 Cossack Squats => 10 one legged side to side hops => 30 sec in bottom of squat => Carioca across gym => High knee skip back

Skill: Hang Power Cleans

WOD: 12 min AMRAP

2 Laps around the gym (around cones)

10 Hang power cleans

30 Mountain Climbers (each leg)

Challenge: 10 Weighted box step ups

                  10 Bar roll outs

Mobility: Hips

10-1-14

Warm up: 3x
2 Forward Rolls => 5 Broad Jumps => 10 Hand release Push ups => 8 Lunges => 4 Cartwheels


WOD: "Annie"
Rx - 50-40-30-20-10            
Double Unders
Sit ups

Scaled - Double Unders 100-90-80-70-60
              Sit ups 50-40-30-20-10

Skill: Med ball Cleans

Mobility: Foam Roll