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