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SATURDAY 151031

Warm-up: Run 400m 20 banded good mornings 15 leg swings 15 dislocates 15 matrix turns Bear crawl down Zombie walk back Handstand practice WoD: For time… 1000m row 30 Clean and Jerks (155/105#) 100 Double Unders Mobility: Roll posterior Mash quads/IT bands Mash calves and…

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FRIDAY 151030

Warm-up: Row 500m Crossover symmetry 15 leg swings Inch worms down Samson Lunges back 15 dislocates 10 push ups Strength: Four sets of… Push Press x 4-6 reps  Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds WoD: “Nicole” Complete as many…

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THRUSDAY 151029

Warm-up: Run 400m Crossover symmetry 15 matrix turns 10 push ups 10 burpee pull-ups 15 goblet squats with a pause in bottom Banded shoulder stretch 10 GHD sit-ups  WoD: Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10…

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WEDNESDAY 151028

Warm-up: Row 500m Crossover symmetry 10 push ups 15 leg swings 15 squats 10 dislocates Spider-Man crawl down Inch worms back 5 burpee pull-ups Strength: Five sets of… Back Squat x 3-5 reps @ 3 sec descend Rest 60 seconds Single-Arm Dumbbell Row x 8-10…

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TUESDAY 151027

Warm-up: Row 500m 15 hollow rocks 15 super mans Crossover symmetry 10 GHD sit-ups Crab walk down Zombie walk back 15 dislocates 5 strict pull-ups 1 rope climb Skill and strength: Four sets of… Weighted Pull-Up x 2-3 reps @ 2 sec descend  Rest 15-20…

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MONDAY 151026

Warm-up: Run 400m Crossover symmetry 15 high box step ups 15 slow squats 15 dislocates 15 matrix turns 20 banded good mornings Inch worms down Backwards bear crawl back Strength and Skill: Deadlift x 15 reps @ 2 sec descend Rest 15-20 seconds Strict Handstand…

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SATURDAY 151024

Warm-up: Run 400m Crossover symmetry 15 matrix turns 15 trunk twists 15 good mornings 15 slow squats Pigeon stretch 10 high box step ups 10 pull-ups  Partner WoD: Three rounds of…. 60 Calorie Assault Bike or row 40 Walking Lunges with (53/35#) KBs in Farmer’s…

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FRIDAY 151023

Warm-up: Row 500m 30 Double Unders 15 hollow rocks 15 slow squats 10 pull-ups 20 banded good mornings Box top pigeon stretch Bear crawl down Crab walk back Strength: Every 3 minutes, for 24 minutes (8 sets): Clean & Jerk Use the ten sets to…

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THURSDAY 151022

Warm-up: 400m run 15 leg swings 15 dislocates 15 slow squats Inch worms down Zombie walks back 10 push ups 45 sec handstand hold on wall Backwards bear crawl back WoD: Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500…

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WEDNESDAY 151021

Warm-up: Run 400m 15 dislocates 15 matrix turns 15 good mornings 10 push ups Banded hip distraction 15 wall squats 15 leg swings Strength: Four sets of: Back Squat x 6-8 reps (3 sec descend) (challenge yourself, if you achieve 8 reps, you must increase…

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