Monday, August 1, 2016 (5:00-6:00)

warm up

run 400—12-7-5 step ups-bear squat push ups- ring rows—med ball cleans-wall balls run 100m

For time:
185-lb./135 weighted lunges, 20 steps
20 muscle-ups—bar dips–parallette dips —box dips
200-ft. handstand walk—100 handstand shoulder touches or in plank
185-lb./135 hang power cleans, 20 reps
20 box jumps, 36-inch box/ 30 inch—-step ups
20 handstand push-ups to 6-inch deficit—-off box—regular push ups—-wall push ups
185-lb./135 front squats, 20 reps

Monday-Friday July 25-29, 2016 CLOSED

 

Friday, July 22, 2016 CLOSED JULY 25-29

Warm up
15 star jumps
15 push ups
Stretch

pick a wod

WOD A.
15 min. AMRAP:
100m run
4 burpee broad jumps
20 walking lunge steps
16 bench dips

WOD B.
10 min. AMRAP:
250m run
20 push ups

Thursday, July 21, 2016( will be closed July 25-29)

Warm up

Hop_skip_150 jumprope_bearcrawl_skip

wod:For time run 1 mile

 

Wednesday, July 20, 2016

Warm up
400m run
Stretch

WOD: 5 rounds for time
50 Mountain climbers
15 MedBall cleans
15 Burpees
50 bicycle crunches

Tuesday, July 19, 2016

 

Warm up
300m run
Stretch

Strength:
1. Back squats 10 x 3 reps @75%
2. OH Squat 3 x 3 @75%
3. back extensions: 3 sets x 5 reps….pause at the top 3 sec before completing next rep. if you can use weight, do so….if not use only body. no bending of the knees are allowed. come parallel to the floor when pausing at the top position. squeeze the glutes.

WOD
400m run
40 GHD sit ups
400m med ball run 20/12
40 KB 45/25

Monday, July 18, 2016

 

Warm up
600m run
Stretch

wod
5 rounds
20 wall balls 20/14
20 ball slams 30/20
20 burpee box jump overs
12/10 cal row

July 15, 2016 5:00-6:00

Warm up
21-15-9
Air squats
Push ups
V ups

 

WOD: 3 rounds for time
20 MB sit-ups 20/15
15 SDHP 75/55
10 db burpee cluster

Wednesday July 13,2016

WARM UP
daily mobility
PVC complex
Ninja mobility
Run5minutes
10 ring rows
1 length bear crawl
15 push ups
10 kb sdhp

 

WOD
AMRAP10
5 burpees
10 pull-ups
15 KBS 53/35

CORE:
25 r/l kb crunches
25 abmats
50 bicycles
:50 plank

Monday, July 11, 2016 (5:00-6:00)

Warm up

Run 4 minutes

X12 each

Step ups_wall squats_plank jacks_

med ball cleans_burpees _ghd hip ext.

WOD

For time:
185-/135lb. weighted lunges, 20 steps
20 muscle-ups=bar dips or paralette
200-ft. handstand walk=75 shoulder touches in handstand or plank
185/135-lb. hang power cleans, 20 reps
20 box jumps, 36/24-inch box
20 handstand push-ups to 6-inch deficit=regular push ups or legs on box
185/135-lb. front squats, 20 reps