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FRIDAY 150731

Warm-up: Run 400m 15 dislocates 15 good mornings 15 leg swings 10 box step ups Burpee broad jumps down Bear crawl back 10 push ups  10 GHD sit-ups Partner WoD: Teams of three must complete a total of 4 sets each as quickly as possible…

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THURSDAY 150730

Warm-up: Run 400m Crossover symmetry 15 dislocates 15 good mornings 15 leg swings 12 back extensions Bear crawl down with straight legs Crab walk back 15 medium KB swings 10 pull-ups  Strength: Four sets of… Push Press x 3-5 reps Rest 90 seconds Strict Weighted…

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WEDNESDAY 150729

Warm-up: Row or run Crossover symmetry 15 hollow rocks 15 supermans Broad jump burpees down Samson lunges back 10 GHD sit-ups 10 KB swings, moderate weight 15 good mornings 15 leg swings Warm up movements WoD: Five sets of… Back Squat x 10 reps (controlled…

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TUESDAY 150728

Warm-up: Run 400m Junk yard dog with a friend 10 KB good mornings (holding bottom of KB into sternum) Samson lunges down Zombies back 5 burpees Barbell: Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor…

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MONDAY 150727

Warm-up: Row 500m Crossover symmetry Backwards bear crawl down Spider-Man crawl back 10 KB swings (moderate weight) 5 strict pull-ups + 5 pull-ups 10 push-ups  15 hollow rocks Strength: Weighted Pull-Up In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4…

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SATURDAY 150725

Warm-up: Run 400m Crossover symmetry 10 scorpions 15 hollow rocks Spider-Man down Samson lunges back 15 banded good mornings 10 goblet squats Warm up movements WoD: Partner up or try solo… A. Three rounds for time of: 500 Meter Row 10 Power Snatches (135/95 lbs)…

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FRIDAY 150724

Warm-up: Row 500m Banded hip distraction 15 leg swings 15 squats 10 box step ups Box top pigeon stretch 30 double Unders or attempts Strength: Four sets of… Front Squat x 3-5 reps Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between…

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THURSDAY 150723

Warm-up: Run 400m  10 banded good mornings 15 leg swings Spider-Man crawl down Broad jumps back 15 squats 10 box jumps 10 push ups Strength: Five sets of… Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 3-4 minutes WoD: Three sets of… Against…

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WEDNESDAY 150722

Warm-up: Row 500m 15 dislocates 15 good mornings 15 squats Backwards bear crawl down Samson lunges back 15 hollow rocks 10 GHD sit-ups 5 burpees Skill Work: Every 2 minutes, for 18 minutes (3 sets of each)… Station 1 – Alternating Pistols x 20 reps…

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TUESDAY 150721

Warm-up: Row 500m Inch worm with a push up down Zombie back 10 scorpions 30 sec upward dog 30 sec downward dog 20 trunk twists Pigeon stretch 10 banded good mornings 200m jog Strength: Deadlift x 3 reps (with PERFECT posture and mechanics) * Set…

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