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