20160405

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

20160316

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
10 Shifting weight handstands
10 ape swings


Strength
Lifting: Push Press and Strict Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Strict Pull-up 5x5

at bodyweight

superset

WOD
Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 50/30

10 Kettlebell Swings, 20/16

10 Box Jumps, 24/20 in

scale down as nescessary

20160315

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
2 minutes shoulder mobility
5 Bridge Ups
10 Drop stance
1 minute handstand
5 Pull ups - slow neg
10 Wall Squats
Rabbit walk


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Front Squats, Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:

10 Front Squats, 40/20 kg

10 Pull-ups

30 Double Unders

20160310

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength

Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks, 40/20 kg

7 Box Jumps, 24/20 in

7 Burpees

20160308

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

Strength

10 minutes to build to

a heavy Thruster 

WOD

5 Rounds 

1  minute Max Calorie Row

1 minute rest 

1 minute Max Thrusters  40/30kg

1 minute rest  

20160303

Warm Up
40 Double Unders (unbroken)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


Strength
Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
CrossFit Games Open 16.1

Complete as many rounds as possible in 20 mins of:

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Bar Facing Burpees

Overhead Walking Lunge, 95/65 lbs, 25 ft

8 Chest-to-bar Pull-ups

20160301

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 15 mins: Rows, Push Jerks and Toes-to-bars

Every 1 min for 15 mins,

alternating between:

Row, 200 m

10 Push Jerks, 40/20 kg

10 Toes-to-bars