20150226

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's


Skill
Muscle Up


WOD

3 Rounds

30 Wall balls 9/6kg

30 Double unders

30 Kettlebell swing 24/16kg

30 Calorie row

Rest 2 minutes between rounds

If you can't complete a round in under 8 minutes scale the reps down

21050219

Warm Up
1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine




WOD

5 minute AMRAP

15/10 calorie row

15 wall balls 9/6kg

Rest 5 minutes

5 minute AMRAP

3 Cleans 60/40

6 Push ups

9 squats

Rest 5 minutes

5 minute AMRAP

7 Deadlifts 60/40kg

7 Burpees over the bar

20150224

Warm Up
100 DU's
Ido's squat warm up
stick work
10 protraction retraction
10 pass throughs
10 step overs
20 OH WL
3 min with partner squat & lunge drill
Hip mobility


Strength
Back Squat
5-5-5-5-5


WOD
12 minute AMRAP
50 Double unders
10 Deadlifts 60/40kg
5 Push jerks 60/40kg

20150217

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
Wall facing shifting weight handstand
Spiderman or Lizard
10 mountain climbers


WOD
'FrEAK'
21 Thrusters 40/30kg

21 Pull ups

800m run

30 Kettlebell swings 32/24kg

30 Pull ups 

50 Double unders

50 Sit ups

400m run

30 Box Jumps

30 Wall balls

20150205

Warm Up
1km Row
20 Push Ups
3 Pull Overs
20 Leg Swings
Squat routine
Scuttle
Dragon squat routine
Passive to Active Hang x 5


Strength
A1) Wall Walk - hold 10 sec.
A2) Shoulder Press x 3


WOD
EMOM 15 mins
1) 8 Deadlifts (70-80% 1RM)
2) 50 Double Unders
3) 10 Toes to Bar

20150203

Warm Up
1 min plank
10 wall facing squats
10 shifting wt handstand/shoulder/hip touch
5 Bridge Ups
2 Crab
4 fwd roll to pistol
20 hanging 180's
5-1 Push Ups


WOD 1
EMOM 15 mins
Min 1 - 10 Pull Ups
Min 2 - 10 Dips
Min 3 - 10 Pistols


WOD 2
Every 2 mins x7
7 Power Cleans
7 Front Squats
7 Over Bar Burpees