Monday 130422

April 21, 2013 | Posted by brandon

Strength/Skill: Warm up: AMRAP in 3 Minutes:

3 Pull Ups 5 Push Ups 7 Squats Strength:

High Bar Back Squat 120 @ 70% of 1 RM HBBS (If you dont know your 1 RM HBBS use 90% of your 1 RM Low Bar Back) Skill: WOD: 3 Rds 1 Minute at Each Station For Total Reps:

Wall Ball Sumo Deadlift High Pull 75/55 Box Jumps 20 Push Press 75/55 Burpees Rest 1 Minute between Rounds Additional:

100 Abmat Sit Ups For Time: Mobility

Tuesday 130423

Strength/Skill: Warm up: 3 Rds NFT:

Power Clean x 3

Front Squat x 3 Push Press x 3 Supine Row x 10 Strength: 4 Sets:

AMRAP in 15 Seconds 10 yrd lateral shuttle run Rest 1 Minute Skill: WOD: AMRAP in 20 Minutes:

15 Squat Clean Thrusters 95/65 20 Chest to Bar Pull Ups 15 Squat Clean Thrusters 135/95 15 Chest to Bar Pull Ups 15 Squat Clean Thrusters 155/105 10 Chest to Bar Pull Ups 15 Squat Clean Thruster 185/125 5 Chest to Bar Pull Ups AMRAP Squat Clean Thruster 205/140 Additional:

Mobility

Wednesday 130424
April 23, 2013 | Posted by brandon

Strength/Skill: Warm up: 4 Rds:

:15 Plank Hold :15 Superman :15 Side Plank RT :15 Side Plank LT Strength:

Iron Shoulder Series Skill: WOD: Goat Day EMOM For 20 Minutes:

Odd Goat 1: Even Goat 2: *Choose two movements or skills in which you may need extra practice or exposure to. Talk it over with your coach and they will help you decide on a couple of movements and appropriate rep schemes for the movements. This is NOT a session to learn new moments or skills that youve not done before, those days will come. This day is to challenge yourself with moments or skills that you struggle with and to make yourself better at them. Additional:

Mobility

Thursday 130425
April 24, 2013 | Posted by brandon

Strength/Skill: Warm up: 3 Rds NFT:

Wall Balls x 8-10 KB Swing x 12-15 Bear Crawl x 60 Ft Strength: 3 Sets:

Front Rack DB/KB Walking Lunges x 20 Steps Banded Good Mornings x 20 @2111 (2 Sec down, 1 set hold, 1 sec up, 1 sec hold) Skill:

WOD: AMRAP in 10 Minutes

5 Shoot Thru 10 Box Jump 15 Sit Ups Additional:

Mobility

Friday 130426
April 25, 2013 | Posted by brandon

Strength/Skill: Warm up:AMRAP in 3 Minutes

Double Unders x 10-20 Slam Balls x 6-8 Toe to Bar x 8-10 Strength: 4 Sets:

Bench Press x 5 Wt. Pull Ups x 5 Skill: WOD: Benchmark Friday!!! Make Sure to Bring Warm Clothing Just in Case!!! Additional:

Mobility

Monday 130429
April 28, 2013 | Posted by brandon

Strength/Skill: Warm up: 3 Rds NFT: Round 1

Back Squat x 5 Pull Ups x 5 Shoulder Press x 5 Round 2

Front Squat x 5 Pull Ups x 5 Push Press x 5 Round 3

Overhead Squat x 5 Pull Ups x 5 Push Jerk x 5 Strength: Skill: Stephens B-Day WOD: For time: (25 minute Time Cap)

50 Back Squats 135/95 40 Pull-Ups 30 Shoulder-to-Overhead 135/95 50 Front Squats 85/65 40 Pull-Ups 30 Shoulder-to-Overhead 85/65 50 Overhead Squats 65/45 40 Pull-Ups 30 Shoulder-to-Overhead 65/45 Additional:

Mobility

Tuesday 130430
April 29, 2013 | Posted by brandon

Strength/Skill: Warm up:

400m Run With Jump Rope Strength: (Following the WOD) Tabata (Complete 32 Intervals of 20sec work / 10sec rest):

1-8 KB Swings (Heavy) 9-16 Push Ups 17-24 Sit Ups Skill: Courtney Es WOD: Tosh 3 Rds For Time:

200m Run 400m Run 600m Run *Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc. Additional:

Mobility