Friday, May 30, 2014 (5:30-6:30am)

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WARM UP
400M Run
3 Rounds of Cindy
5-10-15 pull up- push-up – squats
Hindu Push Ups x 10

STRENGTH
Press
5×8 @ 65% of 1RM

WOD
For Time:
100 Double Unders
50 KB Snatch(53/35)(25 each arm)
80 Double Unders
40 KB Snatch(20 each arm)
60 Double Unders
30 DB Snatch(15 each arm)
40 Double Unders
20 KB Snatch(10 each arm)

Core: 75 hollow rocks
100 ab mat sit-ups

COOL DOWN
500M Row

Thursday, May 29, 2014 (5:30-6:30 am)

Thursday, May 29, 2014 (5:30-6:30 am)

warm up
daily mobility
pvc complex
ninja mobility
x2
5 samson stretch
1 length of each
hop
skip
broad jump
bear crawl
10 med ball cleans

WOD
For time:
100-meter walking lunge
800-meter run
100 squats

CORE:
x5
10 leg raises
10 leg raise circles
10 scissors
10 knee crunches
10 flutter kicks
10 heel touches
10 spiderman side crunches
:30 sec plank
:30 sec push up plank
rest 1 minute between sets

Wednesday, May 28, 2014 (5:30-6:30 am)

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Warm up
Daily mobility
PVC complex
Ninja mobility
X2
1 length of each
Hop
Skip
Broad jump
Walking lunges
10 ring rows
10 push ups

Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb/35lb
12 Pull Ups

Core:
:20 plank
30 sit-ups
40 reverse crunches
30 scissors
20 bicycle crunches

Tuesday, May 27,2014 (5:30-6:30 am)

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Warm up
Daily mobility
PVC complex
Ninja mobility
2 rounds of
100 jumpropes
:30 handstand hold
1 length each
Walking lunges
Hop
Skip
Broad jump
10 push ups

Jason
For time.
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Core:
X2
25 t2b
25 weighted abmat sit-ups
25 bicycles
25 hollow rocks

Monday, May 26, 2014 (5:30-6:30 am)

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Warm up
Daily mobility
PVC complex
Ninja mobility
X2
10 squats
10 Kbs
10 ring rows

Blake
For time.
Four rounds of:
100 foot Walking
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups

Core:
X2
25 right crunches
25 abmat sit ups
25 left crunches
25 ghd sit ups
:45 plank

Friday, May 23, 2014 (5:00-6:30 am)

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WARM UP
Daily mobility
PVC complex
Ninja mobility
50 Jumping Jacks
40 Walking Lunges
30 Ball Slams
20 Push Ups

STRENGTH
Rest Day

WOD
“Zembiec”
5 Rounds
11 Back Squats(185/135)
7 Burpee Pull Ups ( sub 7 burpees and 7 pull-ups)
400M Run
(during each burpee pull up perform a strict push up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull up)

Core: 100 hollow rocks

Thursday, May 22, 2014(5:00-6:30am & 6:00-7:00pm)

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WARM UP
Daily mobility
PVC complex
Ninja mobility
3 Rounds
200M Run
1 Round of Cindy 5-10-15 pull-up-push up- squat
Sumo Squat to Stand x20
Dynamic Lunge Complex x20
– Forward
– Side to Side
– Crossover

STRENGTH
Front Squat
Find Your 1RM

WOD
With A Running Clock:
3 Rounds
10 HSPU
10 Hang Power Cleans(155/105)

Rest 1 Minute

3 Rounds
10 Burpees Over The Bar
10 Front Squats(155/105)
(score is total time including rest)

CORE:Weighted Abmat Sit Ups

COOL DOWN
400M Run at a moderate pace<

Wednesday, May 21,2014 (5:00-6:30 am and 6:00-7:00 pm)

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WARM UP
Daily mobility
PVC complex
Ninja mobility
800M Run
Hindu Push Ups x 10

STRENGTH
Push Press
Find Your 1RM

WOD
AMRAP in 15 Minutes
3 KBS(53/35)
3 TTB
3 Wall Balls(20/14)
6 KBS
6 TTB
6 Wall Balls
9 KBS
9 TTB
9 Wall Balls
(keep increasing reps by 3 each round until time is called)
(score is total reps)

Core:
X 2
30 right crunches
30 abmat sit ups
30 left crunches
:30 plank

COOL DOWN
800M Run at an easy pace

Tuesday, May 20, 2014 (5:00-6:30 am and 6:00-7:00 pm)

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WARM UP
Daily Mobility
PVC complex
Ninja mobility
100 Double Unders or 200 Singles
Then
3 Rounds
5 Burpees
10 KBS
15 Air Squats

STRENGTH
Rest Day

WOD
8 Rounds
200M Run
10 Thrusters(95/65)
10 Pull Ups
(new rounds starts every 3 Minutes, scale weight/reps for thrusters, reps for pull ups or distance of the run accordingly to be able to achieve at least 30 seconds rest each round)
(score is slowest round)

CORE

3 Rounds
30 Abmat Sit Ups
15 Back Extensions

Monday, May 19, 2014(5:00-6:30 am and 6:00-7:00pm)

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WARM UP
Daily mobility
PVC complex
Ninja mobility
400M Run
Then
3 Rounds of Cindy 5-10-15 pull ups/ push ups/ squats
Stationary Inch Worm x20

STRENGTH
Press
Find Your 1RM

WOD
With A Running Clock:
AMRAP in 5 Minutes
45 Double Unders or 90 Singles
15 Pull Ups
AMRAP in 5 Minutes
45 Double Unders
10 Clean & Jerk(135/95)
AMRAP in 5 Minutes
45 Double Unders
15 Wall Balls(20/14)
(score is total reps completed)

COOL DOWN
500M row