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TUESDAY 150901

Warm-up: 400m run Crossover symmetry Banded hip distraction 15 OH squats 8 burpees 10 pull-ups  High knees down Butt kicks back 10 wall balls Strength: Three sets of… Overhead Squat x 8-10 reps @ 3 sec descend Rest 2 minutes Weighted Pull-Ups x 3-5 reps…

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MONDAY 150831

Warm-up: Row 500m Crossover symmetry 15 good mornings Spider-Man crawl down Inch worms back 15 leg swings 15 KB swings medium weight 20 shoulder wall slides Empty barbell cleans and jerks for technique Barbell: Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift…

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SATURDAY 150829

Warm-up: Row 500m Crossover symmetry 15 squats Spider-Man crawl down 10 push ups Zombie walks back Practice… Bar muscle ups or ring/dips Rope climbs Handstand practice Warm up movements Partner WoD: Or go single “Jackie” Row 1000 Meters 50 Thrusters (45/35#) 30 Pull-Ups Rest until…

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FRIDAY 150828

Warm-up: Run 400m Pigeon stretch on each side Spider-Man crawl down 15 wall squats Zombie walks back 10 push ups 12 GHD sit-ups Banded ankle stretch on a plate 15 dislocates 10 OH squats Skills: Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups x…

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THURSDAY 150827

Warm-up: Row 500m Crossover symmetry Banded hip distraction 15 goblet squats Inch worms down Broad jumps back 15 leg swings 20 shoulder wall slides 15 trunk twists Barbell: Every 2 minutes, for 16 minutes (8 sets)… High Hang Clean + Hang Clean + Clean +…

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WEDNESDAY 150826

Warm-up: 400m run 30 Double Unders or attempts 15 good mornings 10 push ups Hips on box 10 box step ups on each leg 10 scorpions 1 minute downward dog 1 minute upward dog pose Strength & Skill: Three sets of… Bulgarian Split Squat x…

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TUESDAY 150825

Warm-up: Run 400m Crossover symmetry  20 trunk twists 15 dislocates 10 push ups 5 burpee strict pull-ups 15 squats Bear crawl down Crab walk back Strength: Take 15-20 minutes to build to a 1-RM Strict Shoulder Press Record weight WoD: Complete as many rounds and…

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MONDAY 150824

Warm-up: Row 500m Crossover Symmetry 15 good mornings 15 hollow rocks 10 kipping swings 15 OH Squats Spider-Man crawl down Inch worm back 15 trunk twists Barbell: Every two minutes, for 16 minutes (8 sets) of… Snatch x 1.1.1 (rest 5-7 seconds between singles) Build…

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SATURDAY 150822

Warm-up: 400m run 10 push ups 10 GHD sit-ups 5 strict pull-ups Then 3 rounds NOT for time….  Bar Muscle Ups/ pull-ups x 3-6 unbroken reps 30 Double-Unders + 8 Toes to Bar 15 Meter Handstand Walk or practice holds WoD: Partner up or go…

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FRIDAY 150821

Warm-up: Run 400m 15 good mornings 15 dislocates 20 shoulder wall slides Zombie walks down Single leg toe touch back 15 leg swings 15 squats 30 single Unders  30 double Unders  Strength: Three sets of… Deadlift x 6-8 reps (2 sec descend) Rest 20 seconds…

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