20140925

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
A) OHS 5 x 3
B1) Ring Dip 5 x 5+
B2) Rope climb x 1


WOD
17 min AMRAP
Teams of 2 alternating between
400m row
20 Burpees
30 Push Press

20140923

http://breakingmuscle.com/mobility-recovery/stretching-doesnt-work-the-way-you-think-it-does


Warm Up
50 Up
arm circles
side side swinging
10 TTB
10 Burpees
5 hinge. touch, drop, lift
Rolling pistol Progressions


Strength 1
Thruster
3-3-3-3-3


WOD 1
Tabata Fran


Strength 2
Deadlift
3-3-3-3-3


WOD 2
Tabata Dianne

20140918

Warm Up
50 DU's
10 active / passive hang
2 Legless rope climb
10 T2B with underhand
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.


Strength
Front Squat 5x3


WOD
20 min AMRAP
Alternating with a partner through
10 Front Squats
200m run
10 Toes to Bar


Finisher
3 laps alligator walk

20140916

Post workout nutrition

Warm Up

1k row

half handstand 1min

20m bear walk

50m carioca

10 hanging active to passive

10 side side swing

6 shawerma
10 burpees
hip mobility


Strength
Deadlift
5-5-5-5-5


WOD
AMRAP 6 mins
6 Push Ups
12 Box Jump Overs


rest 4 mins


AMRAP 6 mins
6 Pull Ups
12 Med Ball Cleans


Finisher
4 min couch stretch

20140911

Warm Up
1000m row
2 min handstand practice
10 jumping squats
20m spiderman
20m side lunge
3 min hanging drills


Strength
A1) 1 Power clean + 1 HPC
A2) 5 pull ups


WOD
AMRAP 20 mins
2 teams
sled pull
20 KB swing
400m run


Finisher
60m sprint x2

20140909

Warm Up
50 Up
20 leg swings
30 sec each leg pistol
20 squats
10 push ups
10 hanging pro/retraction
tripod/ headstand/ fall-press
3 skin the cats
3 candlestick roll to feet


Strength
EMOM 10 mins
3 Thrusters
(increasing weight)


WOD
5 RFT
5 Thrusters
200m run
30 Double Unders

20140904

Warm Up

100 double unders

For 1 minute

Passive hang 5 sec

Active hang 5 sec

Rolling pistol progressions

Side side swing (switch)

5 wide squats

5 regular

5 narrow

Strength

A1) front squat with 3 sec pause 5x3

A2) leg less rope climb 5x1

B) 10 min AMRAP

5 Front Squat

10 Box or bar Burpees

15 cal row

Finisher

3 rounds

60 sec plank

30 sec side plank right

30 side plank left

20140902

Warm Up
Passive to active hang x10
10m spiderman
20 side to side swing
10 burpees
3 pull overs
10 ring dips
5 Broad jumps
Pigeon stretch


Strength
A1) Deadlift 5x8
A2) Press 5x8


WOD
5 RFT
30 DU's
200m Row / Run


Finisher
Tabata Hollow hold