Friday, February 28, 2014 (5:00-6:30 am and NO PM)

Friday, February 28, 2014 (5:00-6:30 am and NO PM)

warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
w/ empty bar or foam bar
8 good mornings
8 push jerks
12 jumping lunges
8 pull ups
12 ghd sit ups

strength:
find your 5rm press
weight MUST come off the floor!!!

WOD:
AMRAP 8 minutes
8 deadlifts (135/95)
8 push jerks (135/95)

cool down:
400m run
Foam roll Glutes and shoulders

core:
100 hollow rocks

Thursday, February 27, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Thursday, February 27, 2014 (5:00-6:30 am and 6:00-7:00 pm)

warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
100m run
10 Romanian deadlifts (empty bar)
10 ball slams

strength:
find your 5 rep max deadlift
reps must be touch and go

WOD:
AMRAP in 7 minutes
slam ball burpees (40/20)
aka slurpees

cool down:
800m run

core:
100 kb crunches each side

Tuesday, February25, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Tuesday, February25, 2014 (5:00-6:30 am and 6:00-7:00 pm)

warm up
Daily mobility
PVC complex
10 ninja mobility
200m run
200m run backward
then
AMRAP in 3
10 light Russian kbs
10 jumping lunges

WOD:
800m wall ball run (20/14)
75 wall balls (20/14)
50 kbs (53/35) ( substitute med ball twists)
200m wall ball run
50 kbs ( substitute med ball twists)
75 wall balls
800m wall ball run

30 minute time cap

cool down:
jump rope

core:
rest…sleep

Wednesday, February 19,2014(5:00-6:30 am and 6:00-7:00 pm)

Wednesday, February 19,2014(5:00-6:30 am and 6:00-7:00 pm)

warm up
Daily mobility
PVC complex
10 ninja mobility
100 singles
20 hang power clean (empty bar)
20 air squats
50 singles
10 hang power cleans
10 air squats

strength:
EMOM for 10 minutes
3 squats cleans @ 65-75%
scale: power clean + front squat
WOD:
3 rounds
12 power clean (155/105)
12 front squats
12 box jumps
cool down:
800m jog

core:
planks
3 x hold as long as you can

Tuesday,February 18,2014(5:00-6:30 am and 6:00-7:00pm)

Tuesday,February 18,2014(5:00-6:30 am and 6:00-7:00pm)

of tabata
row
air squat
Russian kbs
jumping lunge

strength:
5 x 30 seconds on / 30 seconds off
max effort KBS (go heavy as possible)
score = lowest amount swings

WOD:
6 rounds
45 seconds at each station
15 seconds rest (move to next station)

row
deadlift (225/135)
double unders
ball slams

score:
– lowest meter count
– lowest amount of reps for:
deadlift, ball slam, double under

cool down:
400 m run
core:
150 abMat sit-ups

Friday, February 14, 2014 (5:00-6:30 am and NO PM) reminder closed Monday for Presidents day’

Friday, February 14, 2014 (5:00-6:30 am and NO PM) reminder closed Monday for President's day

warm up
daily mobility
pvc complex
10 ninja mobility
2 rounds
10 wall squats
10 walking lunges
10 med ball cleans

strength:
rest

WOD:
complete for time:

3 rounds
200m
10 thrusters (95/65)
5 burpees

3 rounds
100m run
10 thrusters
5 lateral jumping burpees

3 rounds
50m run
10 thrusters
5 burpee box jumps

cool down:
10 samson stretch hold for 5 seconds

core: rest