Tuesday, April 1, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Tuesday, April 1, 2014 (5:00-6:30 am and 6:00-7:00 pm)

warm up
Daily mobility
PVC complex
10 ninja mobility
400 meter run
50 jumping jacks
50 walking lunges

strength
back squat (find your 5RM)
5-5-5-5

WOD
For time:
50 box jumps 24/20
50 KBS 53/35
50 pistol squats (25 each leg)
50/150 double unders/singles

Core: 3×1 minute planks rest 30 sec between

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

image

warm up:
Daily mobility
10 ninja mobility
PVC complex
3 minutes of double unders
(then with an empty bar)
10 hang power cleans
20 abmat sit-ups
10 hang power snatches
20 walking lunges

strength
hang power cleans
5-5-5-5

WOD
5 rounds

15 hang power snatches 95/65 (use 50% of 1RM if less than rx’d weight)

400 meter run

Core: 30 ghd sit ups
30 knees to chest
30 hollow rocks

cool down
Samson stretch

Wednesday, March 26, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Wednesday, March 26, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Warm up
Daily mobility
PVC complex
10 ninja mobility
10 of each
wall squats
Med ball cleans
Wall balls
Ring rows
1 length of each
Hop
skip
high knees
butt kicks

Strength: 5-5-5-5 good mornings
Core: rest!

Daniel
For time:
50 pull-ups
400-meter run
95/65lb. thruster, 21 reps
800-meter run
95/65lb. thruster, 21 reps
400-meter run
50 pull-ups

Cool down: super mans hold 15 release x5
and pencils(same)

Tuesday, March 25, 2014 (5:00-6:30 am and 6:00-7:00)

imageTuesday, March 25, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Warm up
Daily mobility
PVC complex
10 ninja mobility
X2
100 meter farmer carry
10 push ups
10 wall squats
10 wall balls

Strength. 5×5 weighted pull-ups

“Arnie”

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

core: 150 ab mat sit ups
Cool down: 400 m jog
Ninja mobility
Back foam roller

Friday, March 21, 2014 (5:00-6:30 am and NO PM)

Friday, March 21, 2014 (5:00-6:30 am and NO PM)

warm up
Daily mobility
PVC complex
10 ninja mobility
800m run
X2
100 meters of each
high knee kicks
skips
butt kicks
run backwards

WOD 14.3

Complete as many reps as possible in 8 minutes of:
135/95deadlifts, 10 reps
15 box jumps, 24-inch
185/135. deadlifts, 15 reps
15 box jumps, 24-inch
225/155 deadlifts, 20 reps
15 box jumps, 24-inch
275/185 deadlifts, 25 reps
15 box jumps, 24-inch
315/205 deadlifts, 30 reps
15 box jumps, 24-inch

core:
50 abmats sit-ups
50 hanging knees raises
2 x 1 minute planks

cool down:
500m row
lunge stretch
wall calf stretch