20150326

Warm Up
1000m Row
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
Thruster
3-3-3-3-3


WOD
21-15-9
KB Swings
Burpee Pull Ups

20150324

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


Strength
Shoulder Press 5 x 12
superset with a 10-30 sec Ring Hold


WOD
3 rounds for time
400m run / row
10 deadlifts (70kg/45kg)
20 push-ups
30 Ab Mat Sit-ups

20150319

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


Strength

A1) Back squats 5x5 @ 80%

A2) Strict pull up 5x5 (add weight if possible, DB b/w feet)

WOD

4 rounds

90 seconds work 90 seconds rest

10 Push press 50/35kg
max calorie row

Finisher

Tabata hollow holds
8 x 20 sec on / 10 sec off

20150317

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
30 minute AMRAP

500m row

15 Toes to bar

400m run

15 Kettlebell Swings 24/16kg

500m row

15 Push ups

400m run

15 Goblet squats 24/16kg

20150312

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


Strength
EMOM 6 mins
Front Squat x5


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

20150310

Warm Up
Pre-test Diagonal stretch
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
2 min hang
2x30sec min weighted BS
Re-test diagonal stretch


Strength
EMOM 6 mins
Deadlift x6


WOD
5 rounds of:
400m Run /Row
20 KB Swings (32kg/24kg)
20 Ab Mat Sit-Ups
10 Burpees

20150205

Warm Up
1 min plank
10 wall facing squats
10 shifting wt handstand/shoulder/hip touch
5 Bridge Ups
1 Crab
1 Lizard
1 Drop dragon turn
4 fwd roll to pistol
20 hanging 180's
LPS Pancake and Fold stretch


Strength

15 minutes to find your max weight
3 strict press + 3 push presses + 3 Push jerks

WOD

15 minute AMRAP

In teams of 2

15/10 Calorie row

15 Box jumps 24/20"

15 STOH 40/25kg

(Partners alternate through the moments only one person working at a time)

20150303

Warm Up
1000m Row
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
Back Squat
EMOM for 7mins perform 3reps


WOD
7 rounds of:
3 Hang Squat Cleans(60kg/40kg)
5 Push Press (60kg/40kg)
8 Lateral Burpees
Rest 1min