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