Friday 10/30/15

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training

strength:

deadlift 3-3-3-3

WOD:

Death by step ups and burpees

0-:59- 1 left leg step up, 1 right leg step up, 1 burpee

1:00-1:59- 2 L leg step ups, 2 R leg step ups, 2 burpees

2:00-2:59- 3 RL SU, 3 LL SU, 3 burpees

Continue to increase by 1 each round for 12:00

Thursday 10/29/15

6:00am, 6:00pm, 7:00pm private

buy in: handstand walk/hold/push ups practice for 8:00

WOD:

100 barbell squats

100 ball slams

100 hollow rocks

100 jumping jacks

100 ring dips

*may be split up any way you’d like.

25:00 time cap

cash out: 1 mile run or 1/2 mile run/ 1/2 mile row

 

 

Wednesday 10/28/15

6:00am, 6:00pm, 7:00pm team training, 8:05pm private

Strength:

push jerk 3-3-3-3

WOD 1:

5:00 AMRAP of

4 pullups

6 pistols

8 candlesticks

WOD 2:

5:00 AMRAP of

4 Romanian Deadlifts

6 hang power cleans

8 push press

WOD 3:

5:00 AMRAP of.

4 man makers

6 windmills

8 2 cnt bicycles

Tuesday 10/27/15

6:00am, 5:15pm private, 6:00pm, 7:00 private

WOD:

100 double unders

80 hand release push ups

60 wall ball shots

40 reverse crunch

20 burpees

40 stationary lunges

60 kettle bell swings (Russian)

80 mountain climbers (2 count)

100 double unders

35:00 time cap

buy out: athletes choice of 1 mile run, 1 mile row or 1/2 mile run and 1/2 mile row

Thursday 10/22/15

6:00am, 6:00pm

Buy in: 50 barbell squats any style

WOD:

20 hang power snatch

20 knees to elbows

400m run

15 hang power snatch

15 knees to elbows

400m run

10 hang power snatch

10 knees to elbows

400m run

5 hang power snatch

5 knees to elbows

400m run

for time

Wednesday 10/21/15

6:00am, 6:00pm, 7:00 team training, 8:00 private

strength:

push jerk 5-5-5-5

WOD 1:

150m row sprint

5 over the bar sprawls

5:00 AMRAP

WOD 2:

10 dumbbell thrusters

10 back extentions

5:00 AMRAP

WOD 3:

10 target touches

10 medball squat cleans

5:00 AMRAP