Thursday, May 1, 2014 (5:00-6:30 am and 6:00-7:00 pm)

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WARM UP
Daily Mobility
PVC complex
10 ninja mobility
800M Run
Sumo Squat to Stand x20

STRENGTH
Bench Press
5×5 @ 80% of 1RM

WOD
3 Rounds
30 KB Snatch(53/35)(15 each arm)
20 Ring Dips
10 Pistols(5 each leg)
(scale reps and movements as needed)

Core: 2 rounds
50 Bicycle crunches
1 minute Plank
50 Ab mat sit ups

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

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

WARM UP
daily mobility
10 ninja mobility
400M Run
3 Rounds
20 Jumping Jacks
15 Jumping Squats
10 Hindu Push Ups
Sumo Squat to Stand x20

STRENGTH
Rest Day

WOD
3 Rounds for reps
1 Minute Wall Balls(20/14)
1 Minute Box Jumps(24/20)
1 Minute Push Press(75/55)
1 Minute KBS(53/35)
1 Minute Pull Ups

core: 100 hollow rocks

Tuesday, April 29, 2014 (5:00-6:30 am and 6:00-7:00 pm)

Tuesday, April 29, 2014 (5:00-6:30 am and 6:00-7:00 pm)

WARM UP
Daily mobility
PVC complex
10 ninja mobility
100 Double Unders
3 Rounds of Cindy
5-10-15
Pull ups / push ups/ squats
Stationary Inch Worm x20
Dynamic Lunge Complex x20(10 each leg)
-Forward
-Side to Side
-Crossover
Shoulder Dislocates x20

STRENGTH
Front Squat
5×5 @ 80% of 1RM

WOD
5 Rounds
200M Run
10 Deadlifts(155/105)
10 Hang Power Cleans(155/105)
10 Alternating Lunges(155/105)(5 each leg)
10 AWOH(155/105)– anyway overhead
(this is performed using only one bar)
(scale as needed you should be able to complete 1 Round unbroken)

Core: 2 rounds 25 of each
K2E
Ghd sit ups
Ab mat sit ups

Monday, April 28, 2014 (5:00-6:30 am and 6:00-7:00 pm)

WARM UP:
Daily mobility
PVC complex
10 ninja mobility
X2
10 of each:
Good mornings
Hop
Skip
Jump
Ring rows
Hollow rocks

STRENGTH
Rest Day

WOD:

AMRAP in 10 Minutes
200M Run
20 Deadlifts(155/105)
10 Push Ups w/ feet on 45# plate/25#

At 11 begin

AMRAP in 10 Minutes
200M Run
20 Walking Lunges w/ 45# plate overhead/25#
10 TTB

At 22:00 Begin

AMRAP in 10 Minutes
200M Run
20 Bumper Plate Burpees w/ 45# plate/25#
10 CTBPU

Tuesday, April 22, 2014 (5:00-6:30 am)

4/18/2014

WARM UP
100 Double Unders
3 Rounds of Cindy
5 pull-ups
10 push ups
15 squats
Stationary Inch Worm x20
Sumo Squat to Stand
Banded Good Mornings

STRENGTH
Press
5×5 @ 75% of 1RM

WOD
3 Rounds
200M Run
20 Wall Balls(20/14)

Rest 2 Minutes

3 Rounds
5 Deadlifts(185/135)
10 Burpees
(Use 50% of 1RM Deadlift if less than rxd)

Both of these wods are sprints make sure you treat them accordingly

COOL DOWN
Jog 800M at an easy pace

Wednesday, April 16, 2014 (5:00-6:30 am and 6:00-7:00 pm)

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WARM UP
Daily mobility
PVC complex
10 ninja mobility
50 Jumping Jacks
40 Walking Lunges
30 Ball Slams
20 Hand releasePush Ups

MOVEMENT PREP/MOBILITY
Sumo Squat to Stand x20
(Squat and place fingers under toes arms straight and inside your knees, straighten legs hold and return to squat position)

Dynamic Lunge Complex
Forward x20
Side x20
Crossover w/ Twist x20
(10 each leg)

STRENGTH
Back Squat
5×5 @ 75% of 1RM

WOD
5 Rounds
15 Pull Ups
15 Wall Balls(20/24)

Rest 3 Minutes

5 Rounds
40 Double Unders/160 Singles
40 Abmat Sit Ups
(This is with a running clock, score is total time including rest, you must rest the full 3 minutes)

COOL DOWN
800M Run at an easy pace and mobility