20141127

Warm Up
Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


Strength
A1) Deadlift x5
A2) Pull Up x5


WOD
12 min AMRAP
15 Goblet Squats
30 DU's (unbroken)
10 Hand Release Push Ups
200m row

20141125

Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips


Strength
Hang Power Clean
3-3-3-3-3


WOD
4 rounds
3 mins
15 Wall Balls
10 Toes to bar
max. calorie row
3 min rest

20141120

Warm Up
2 Crab walk
2 Lizard walk
10 Passive to active hang (4 sec neg.)
10 scapula push ups
20 squats
10 peel spine from wall
10 kneeling routine
10 ring push ups
10 ape swing/ shawerma


Strength
Shoulder Press
5-5
Push Press
5-5
Push / Split Jerk
5-5


WOD
'Jackie'
1000m row
50 Thrusters
30 Pull Ups

20141118

Warm Up
100 Double Unders
5 - 1 Push Ups
10 Bridge rotations
5 Bridge Push Ups
30 sec passive to active
10 ape swing
squat routine
hip mobility




Strength
5 Rounds
A1) Front Squat x5
A2) Wall Walks x3




WOD
EMOM 10 mins
B1) 15 KBSwings
B2) 10 Box Jumps


Finisher
Tabata Hollow Holds

20141311

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
50 side side swing (switch grip if you want:))


5 mins (without break) per person squat and lunge for falling stick drill
(last week we did 4x1 mins)


Strength
5 rounds
A1) 5 Pull Ups
A2) 3 Clean & Jerk


WOD
Partner workout
10 rounds (combined)
10 Back squat
300m row
10 C&J
*keep weight same for BS and C&J

20141111

Warm Up




WOD
6 min AMRAP
30 DU's
10 T2B


rest 2 mins then


6 min AMRAP
5 Thrusters (20/40)
10 over bar burpees


rest 2 mins then


6 min AMRAP
5 DL (40/85)
200m row

20141006

Warm Up
Barefoot
Squat routine
Drop stance x 20
Drop Dragon Turn
Stick step thru - lying
Stick step thru standing
hanging routine


Stick agility drills


Strength / mobility
Sotts Press
5-5-5-5-5


WOD
push Ups
OHS
pull ups

20141004

Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B