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WEDNESDAY 150401

Warm-up: Run 400m Lax to hips Foam roll quads Inch worms down Spider-Man back 15 goblet squats 15 leg swings Banded hip distraction Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65%*Set 2 – 4 reps…

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TUESDAY 150331

Warm-up: Run 400m Then 3 rounds NOT for time… 5 pull-ups 10 push ups 15 hollow rocks Then Bear crawl down Backwards bear crawl back 200m jog Skill: Five sets for max reps of… 30 Seconds of Muscle-Ups (sub ring progressions) Rest 30 seconds 30…

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MONDAY 150330

Warm-up: 500m row Crossover symmetry 10 push ups 15 leg swings Banded ankle distraction (1 minute each ankle) Spider-Man crawl down Inch worms back 5 strict pull-ups  15 OH Squats Strength: Five sets of… Overhead Squat x 3 reps Rest as needed Build over the…

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SATURDAY 150328

Warm-up: Run 400m Complete 3 rounds not for time… 5 pull-ups 10 push-ups 15 squats Then  Zombie walks  Butt kicks 15 leg swings Hips on box Partner WoD: In teams of two, with only one partner working at a time, partners alternate whole rounds to…

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FRIDAY 150327

Warm-up: Row 750m Banded hip complex Inch worms down Zombie walk back 5 strict pull-ups  10 push-ups 15 dislocates 15 leg swings 15 goblet squats WoD: Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)…

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THURSDAY 150326

Warm-up: Row 500m High knee skip down and back Butt kicks down and back Straight leg bear crawl down 15 leg swings 15 squats 10 push ups  Skill Work: Every 2 minutes, for 12 minutes… 1- rope climbs x 2 or 6 progressions 2- L-sit…

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Weightlifting WEDNESDAY 150325

Warm-up: Run 400m Crossover symmetry 3 rounds NOT for time 5 burpee pull-ups  10 push ups 15 squats Then Spider-Man crawl down Bear crawl back Barbell: For 25 minutes… Build to a  heavy hang snatch until 2 misses Then Build to a heavy hang clean…

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TUESDAY 150324

Warm-up: Row 500m or run 400 Straight leg bear crawl down Broad jumps burpees back 10 push ups 10 GHD sit-ups 15 squats Duck walks down Samson lunges back Warm up back squats Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set…

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MONDAY 150323

Warm-up: Row 500m Crossover symmetry 3 rounds not for time… 5 pull-ups 10 push ups 15 squats Then 3 minutes of Double Under practice Strength: Every 2 minutes, for 16 minutes (4 sets of each)… Station 1 – 2 Weighted Pull-Ups + 4 Strict Pull-ups…

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SATURDAY 150321

Warm-up: 400m run 15 leg swings 10 push-ups 10 GHD sit-ups 5 strict pull-ups Inch worms down High knees back Samson lunges down Zombie walks back Warm up movements Team WoD: Teams of 3 AMRAP 16:  10 Front Squats (155/115)  20 Pull-Ups  30 Deadlifts (155/115) …

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