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SATURDAY 150227

Warm-up: Row or run 10 pushups 15 hollow rocks 15 supermans 15 leg swings Spider-man down  Bear crawl back 5 strict pull-ups 15 squats Warm up movements Partner WoD: AMRAP 15 Teams of 3  50 Box Jump Overs (20 inches)  50 Burpee Over the Bar …

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FRIDAY 150227

Warm-up: Row 750 meters Crossover symmetry 10 push-ups 15 ring rows 10 GHD sit-ups Inch worms down Zombie walks back 15 squats Warm up movements WoD: Workout 15.1 9-minute AMRAP:15 toes-to-bars10 deadlifts5 snatches  (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute…

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THURSDAY 150226

The morning classes are cancelled through the 9:30am Warm-up: Run or row Crossover symmetry 10 push ups 10 pull-ups Handstand work Spider-Man down Crab walk back 10 hollow rocks 10 back extensions Strength: Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk…

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WEDNESDAY 150225

Warm-up: Run or row Crossover symmetry 10 push ups 10 GHD sit-ups Inch worms down Broad jump back 15 good mornings 15 squats Strength: Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps…

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TUESDAY 150224

Warm-up: Run or row 15 leg swings 15 squats Lax to hips Spider-Man down Inch worms back 10 push ups Strength: Every 2 minutes, for 10 minutes (5 sets)… Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75%…

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MONDAY 150223

Warm-up: Run or row Crossover symmetry 15 dislocates 10 push ups Hand stand practice Bear crawl down Crab walk back 5 strict pull-ups 10 GHD sit-ups Strength: Every minute, on the minute, for 8 minutes… Strict Shoulder Press x 1 rep Loads per set (by…

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SATURDAY 150221

Warm-up: Run or row Crossover symmetry 10 push ups Banded lat stretch 10 pull-ups Inch worm down Broad jump back 15 leg swings 15 KB good mornings 15 squats High knees down Butt kick back WoD: In teams of two, complete the following as quickly…

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FRIDAY 150220

Warm-up: Run if you dare 30 singles 30 doubles 5 burpees 15 dislocates 15 OH squats Bear crawl down Inch worm back Hip opener on wall Strength: Every two minutes, for 16 minutes (8 sets of)… Overhead Squat x 3-4 reps Build in weight over…

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THURSDAY 150219

Warm-up: Run only 🙂 10 push-ups 15 dislocates Handstand warm up Bear crawl down Crab walk back 5 burpee pull-ups 10 arm swings 15 jumping jacks Strength: Every 2 minutes, for 16 minutes (8 sets)… Strict Shoulder Press x 2-3 reps Suggested loading per set…

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WEDNESDAY 150218

Warm-up: Run or row 15 wall squats 15 leg swings Banded hip distraction 15 hollow rocks 10 push ups Inch worms down Zombie walks back Warm up clean beginning with an empty barbell Barbell: Every two minutes, for 20 minutes (10 sets) of… Clean x…

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