20140429

Why fitness professional shouldn't eat or sell energy bars.

Warm Up
2x
1 min plank hold
10 narrow squats
5 (each) barbell one-leg dead lift
5-1 ext. rotation push ups
Thoracic extension mobility
10 Pull Ups
10 T2B
Wall Scissors

Strength
Front Squat / OHS / Zercher
55% x 5 - 65% x 5 - 75% x 5+

WOD
5 RFT
20 one arm DB press
20 air squat

 

20140410

Warm Up
2 mins to get most consecutive DU's
then
2x
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice

Strength
Back Squat
3x5
@65, 75 & 85% 1RM
10 Box Jumps after each set

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats
compare to 20131203

 

20140408

Warm up
3x
10 Samson stretch
1 min Dot drill
3 Bridge ups
3 Skin the cats
10 Beat swing
20 Hollow rocks
20 Front leg swing
20 Back leg swings
10 Mountain climbers

Strength
Bench Press
3-3-3-3-3-3
between each set row 300m

WOD
 

20140403

Warm Up
3x or 5:00
10 jumping jacks =>
10 walking lunges =>
0:30 in bottom of the squat =>
5 pull-ups =>
basic dot drill x 10 =>
handstand walk or bear crawl =>
3 broad jumps

Strength
Shoulder Press
7-7-7-7

Burgener Warm-up

WOD
AMRAP in
5 Cleans
10 Toes to Bar
20 Double Unders

20140401

Warm up   

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel

Arm Circles

 

Strength

Front Squat

5-5-5-5-5-5

 

WOD

21-15-9

Thrusters

Burpees