Friday, November 21, 2014

WOD Saturday, November 22, 2014

WARM-UP

5 Lat Lunges
5 KBS
5 Box Touches
200m Row
5 Kip Swings

STRETCH

Banded Hip Opener

PARTNER WOD

60-40-20-40-60

KBS (55/35)
Box Jumps (24/20)

400m row between each round

*Split all movements

Thursday, November 20, 2014

WOD Friday, November 21, 2014

STRETCH

Wrist/Forearm Stretch

WARM-UP

5 KB/DB Snatch
5 Pull-Ups
5 Hang Squat Clean
Sprint Down & Back

STRENGTH

2 Stones EMOM x 10
Increasing 

WOD

3 RFT

15 Hang Cleans (155/105)(Unbroken)
5 Stones (145/95)
5 KB/DB Snatch each side (100/70)
15 Pull-Ups(10-15 Unbroken)

20min Cap

Wednesday, November 19, 2014

WOD Thursday, November 20, 2014

STRETCH

Sumo Wall Stretch

WARM-UP

10 Banded Squats
5 Kip Swings
5 Superman/Hollow Rock
10 Scorpions

SKILL

5x5(50-60%)
Snatch Deadlifts
(Slow & Light)

WOD

"Barb"
5RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min between rounds.

POST STRENGTH

5x7 Back Squat Across

Tuesday, November 18, 2014

WOD Wednesday, November 19, 2014

STRETCH

PSOAS Smash

WARM-UP

10 Deadlifts (Bar)
20 DUs
10 Spiderman Push-Ups
10 Air Squats
5 Pull-Ups

STRENGTH

12min EMOM
Min 1: 1 MU
Min 2: 2 MU
Min 3: 3 MU
*When you fail, restart @ 1.

WOD

25 Burpees
-then-
3RFT
10 Deadlifts (275/185)(55%-65% or 10 Unbroken)
50 DUs
-then-
25 Burpees

Monday, November 17, 2014

WOD Tuesday, November, 18, 2014

STRETCH

Foam Roll Piriformis

WARM-UP

5 Knees 2 Feet
5 Knees 2 Elbows
5 Squat Clean (Bar)
5 Jerks Back Rack

STRENGTH

5x2+2 (85%+ squat clean)
2 Squat Cleans
+2 Jerks

WOD

3 RFT
15 TTB
15 Push Press (135/95)
15 Box Jumps (24/20)
15 OHS (135/95)

12min Cap

POST STRENGTH

10 RM Back Squats

Sunday, November 16, 2014

WOD Monday, November 17, 2014

STRETCH

Ant Tib Smash

WARM-UP

20 DUs
10 Deadlifts (Bar)
5 Pull-Ups
10 Banded Squats
1 Rope Climb

SKILL

2min Max DUs
1min Rest
2min Max DUs

WOD

8min AMRAP
3,6,9,12,15...
Deadlifts (275/185)
C2B

POST STRENGTH

5x5 Deadlifts Across

Friday, November 14, 2014

WOD Saturday, November 15, 2014

STRETCH

Calf/Foot Smash

WARM-UP

10 Cleans (Bar)
5 Jerks (Bar)
3 Stone 2 Shoulder
400m Run
10 Push-Ups

PARTNER WOD

30 Clean/Jerks (135/95)
1 mile (800m each)
20 Stones (145/95) (Scale: Med Ball)
1 mile (800m each)
100 Burpees

*Split All Movements