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

2-2-15

Warm up: 3x

10 PVC pass => 2 forward rolls => 10 Jumping jacks => 10 sec HS hold => 10 squats => 30 sec in bottom of squat => 10 lateral lunges => 10 single leg side to side hops each leg

Skill: front squats

WOD: 7 min Ladder

3 front squats

3 HSPU's

6 front squats

6 HSPU's

9 front squats

9 HSPU's...

Work up the ladder as far as you can go in 7 minutes

Mobility: foam roll or practice weaknesses 

1-28-15

Warm up: 3 min

Skip 1 lap => 2 cartwheels => 10 sit ups => 10 reverse lunges => 5 squat jumps => handstand walk, cone to cone => 10 PVC pass

Skill: Squats, Focus on flat feet throughout movement 

WOD: 2x 5 min AMRAP

rest 2 min between AMRAP's

6 pull ups

9 burpees

12 squats

Mobility: Foam roll

1-26-15

Warm up: 3x 

Jog 1 lap => 10 push ups => 10 squats => jog 1 lap => 10 PVC pass => 10 lunges => 10 sec HS hold

Skill: Bear Complex

WOD: "Smokey"

30 Bear Complex

(Hang power clean => front squat => push press => back squat => push press behind neck)

Mobility: foam roll

1-22-15

Warm up: 3x

Back pedal one lap => 10 PVC pass => 10 sec HS hold => 10 box jumps => jog one lap => 10 sit ups => 5 perfect squats

Skill: HSPU's

WOD: 3 RFT 

3 deadlifts

9 HSPU's

27 DU's

Mobility: foam roll 

1-20-15

Warm up: 3x

One lap skipping => 5 push ups => 10 lunges => one lap back pedal => 2 forward rolls => 10 sit ups => 10 sec handstand hold

Skill: Front Squats 

Focus on bottom position from ground up

WOD: 12 min AMRAP

9 Front Squats 65#/45#

12 K2E

18 DU's

Mobility: Foam roll

1-13-15

Warm up: 3x

Back pedal one lap => 5 push ups => 8 squats to med ball => 5 inch worms => 8 sit ups => 10 sec handstand hold

Skill: lunge in the front rack position

WOD: 5 RFT

1 lap around gym

15 push press DB or Bar

15 front rack walking lunges 

Mobility: Foam roll

1-9-15

Warm up: 3x

Arm circles forwards/backwards 10x => leg swings forwards/backwards side to side 10x => 3 handstand hold attempts => 10 squats => 30 sec in bottom of squat => speed ladder Icky shuffles => 10 one legged side to side hops => skip down court => jog back

Skill: Hang Squat Clean/thruster 

Focus on bottom of squat and overhead position

WOD: EMOM -

1 squat clean/thruster - 4 air squats

2 squat clean/thrusters - 8 air squats

3 squat clean/thrusters - 12 air squats

Etc. until you fail to complete reps within the minute!! 

Mobility: hip mobility work

1-7-15

Warm up: 4 min

2 laps (1skipping, 1 jogging) => 10 push ups => 10 sit-ups => 10 sec handstand hold => finish with foam rolling IT band and quads

Skill: push jerks

5 min to establish 3 rep max 

WOD: 3 RFT

1 Lap around cones

7 push jerks

21 pull-ups 

Mobility: lacrosse ball work!!

1-5-15

Warm up: 3x

2 laps => 10 PVC pass => 5 slow push ups => 10 sit-ups => 2 forward rolls => 5 Box jumps => 10 lunges

Skill: Front Squats

6 min to establish 3 rep max

WOD: 10 min AMRAP

8 med ball cleans

10 HRPU's

12 sit ups

Mobility: foam roll

IT band

Adductors