9 July 2013

Warm Up:
3 rounds:
Run 200m
5 Pull Ups
5 Tuck Jumps
5 Air Squats
1 Wall Walk

Shoulder Mobility work

You will have this look on your face today, guaranteed

WOD:  50/10, 40/20, 30/30, 20/40, 10/50
Mountain Climbers/Bar Tricep Dips
(each leg is one)

8 July 2013

OLY Day!

WU:  Skip, high knees, Butt kicks
Junkyard dog and Burgener Warm up, Skill Transfer exercises
Shoulder and hip mobility

Squat Snatch work

Steve in the hole.

WOD:
Set 1:  5 Rounds at same weight 3-3-3-2-1
Set 2:  5 Rounds at increased weight from last set but keep same weight for all five sets (add 5-15lbs to the bar) 2-2-2-1-1

You will consult with your coach on weights.  This is a full squat snatch so your weight will probably be lighter than usual if you are scared of landing in the hole.  Be smart about it!

6 July 2013

Warm Up:



WOD:  "KELLY"

Mikey loves boxjumps

5 Rounds:
Run 400m
30 Box Jumps
30 Wall Ball

For time.  Please scale this wod appropriately where necessary :)

5 July 2013

WU:  Run 400m  Pick 10 from Mitch's Warm UP

WOD:
2 mins max Double Unders, rest one minute, then 6 x 100m sprints (30 sec rest btwn rounds) then 2 min rest and Tabata Parallette Jumpovers

4 July 2013

Warm Up:

Pick 10 from Mitch's

do some skipping

Finish the pull!

WOD:

"THE CHIEF"

5 Rounds, each round is 3 mins on, 1 min off:

3 Power Cleans (135/95) - touch and go

6 Push Ups

9 Air Squats

3 July 2013

Warm Up:
Run 200m
2 Rounds:
20 Situps
5 HSPU
10 Air Squats (wall)

Mobility work

Skill Work:  Strict Pull Ups 1 set of 3, then 1 set of 3 reverse Pull Up (slow descent)

Time to dust off the benches

WOD:
4 Rounds:
10 Pull Ups
10 Bench Press (60%)
100m Run

2 july 2013

Warm up
Run 400m
Dynamic stretches
Hip & shoulder mobility

WOD:

7 rounds:
25 DU
15 kb swings
5 good mornings
100m run