Friday, November 29, 2013

Friday, November 29, 2013

warm up
Daily mobility
PVC progression
10 ninja mobility

X2
10 samson stretch + dislocate
15 kbs (light)
400m run

WOD:
10 rounds
25 double-unders (1:3 singles)
50m right hand farmers carry (70/53)
50m left hand farmers carry
10 hand release burpees
30 minute cap!!
farmers walk:
proceed to 100m mark carrying kb with right hand and switch to left hand on the way back

Or
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday, November 28, 2013

20131127-204440.jpg

Warm up
Daily mobility
PVC progression
X3
2 lengths skip
10 wall squats
10 hindu push-ups
10 lunges

WOD:
amrap in 15 minutes

8 power snatch (115/95)
8 wall balls (20/14)
200m run
8 pull-ups
8 wall balls

core:
50 kb crunches each side
4 x 1 minute side planks each side

Tuesday,November 26,2013

warm up:
Daily mobility
PVC progression
3 minutes jump rope
2 lengths of
bear crawl
broad jumps
bear crawl
high knee kicks

WOD:for time
400m overhead plate carry (45/35)
30 push jerks (115/85)
20 ball slams (40/20)
30 push jerks
20 ball slams
400m overhead plate carry

core:
5 x 1 minute planks
2 x as long as you can

20131125-211545.jpg

Monday, November 25, 2013

warm up/mobility and PVC progression
400m run
X2
10 good mornings (empty bar)
10 inch worms w/ push-up
20 shoulder dislocates (pvc)

WOD:

3 WODs in one

15-12-9
deadlift (225/135) 50% of max DL
burpees

rest 1 minute

15-12-9
kbs (70/53)
ttb toes to bar

rest 1 minute

15-12-9
deadlift
kbs

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Friday, November 22, 2013

Friday, November 22, 2013

warm up: daily
Mobility
PVC Progression

X3
12 PVC-thruster
12 jumping lunges
50 single-unders

strength:
find 1rm power clean

WOD:
4 rounds
20 double-unders (1:3)
20 walking lunges (10 each leg)
200m ball slam carry (40/20)
20 ball slams (40/20)

core:
150 AbMat sit-ups

Wednesday, November 20, 2013

Wednesday, November 20, 2013

warm up: daily mobility
PVC progression
400m run
30 samson stretch + shoulder dislocates (3-5 second hold)
30 jumping squats

Strength: hang power snatch 3-3-3-3-3

WOD:
AMRAP in 6 minutes
12 ball slams (40/20)
12 jumping lunges
24 mountain climbers

rest 1 minute

AMRAP in 5 minutes
10 ball slams
10 jumping lunges
20 mountain climbers

rest 1 minute

AMRAP in 4 minutes
8 balls slams
8 jumping lunges
16 mountain climbers

core:
100 reps each side of KB crunches

Monday, November 18, 2013

Monday, November 18, 2013

warm up:
daily mobility/ PVC progression
200m run
then
21-15-9
PVC thrusters
jumping jacks

WOD:
“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

core:
50 kb crunches each side
50 weighted AbMat sit-ups