Monday, March 1

Warm-up

Run 400m

125 Jump Rope (50 normal, 25 R, 25 L, 25 Double Unders)

Top Mobility

Bottom Mobility

10 Ninja Mobility

10 Russian Lunge

50 Sit-ups

x2   20 Squats

10 Dumbbell Push Press

10 Ring Rows

WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Notes:  Compare results to 2-1-10

Wednesday, February 24

Great Substitutes for Unhealthy Foods

Warm-up

Run 400m <2 min or Row 1k <4:30

20 Strict Push-ups (Chest to deck/Lock out elbows) (Girls do as many as you can w/out touching your knees)

10 Dead Hang Pull-ups (Try to do them w/out band)

35 KBS (45/25#)

25 Strict Squats

25 Strict Sit-ups

WOD:

“Tabata This”

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tuesday, February 23

Warm-up

100 Jumping Jacks

50 Double Unders

30m Bear Crawl

Top Mobility

Bottom Mobility

20 Push Press (20/10#)

20 KBS (40/20#)

20 Push Press (20/10#)

WOD:

Strength

Shoulder Press

3-3-3 (Establish 3 Rep Max)

5-5-5 (85% 3 Rep Max)

Metcon

6 250m Rows for Time

Rest 3 min between rows

Monday, February 22

deadlift arnold

Warm-up

Run 400m

100 Jumping Jacks

Top Mobility

Bottom Mobility

10 Ninja Mobility

20 Supermans

20 Good Mornings

30m Bear Crawl

10 Bear Squat Push-ups

10 Knees to Elbows

WOD:

Strength

Deadlift (90% 1 Rep Max)

3-3-3-3-3

Metcon

3 Rounds for Time

150m Farmer’s Carry (45/25# Plates) (10 Trips across matting)

30 KBS (50/30#)

25 Sit-ups

150m Farmer’s Carry (45/25# Plates)

Sunday, February 21

WOD:

3 Rounds for Time:

Run 400m

30 Lateral Box Jumps (Alternate R/L)

30 OHS (65/45)

Notes: Lateral Box Jumps – Stand on left side of box and jump sideways to the right up on to box, step off other side and then jump to the left up on to the box.  Much like doing parallette hopovers except you land up on the box.  Each jump counts.
OHS- Overhead Squats