(240) 317-5303

8 August 2013

Warm Up

200m run 

50 double unders

20 parallete jumps, 20 med ball cleans, 20 front squats with PVC

samson stretch

Skill/Strength

Sumo Deadlift 5 sets of 3 HEAVY

WOD

8 rounds (rounds start every 3 mins*): 200m run and 20 double unders

*rest when complete with round until end of 3 min interval, attempting to maintain or beat time from last round.

9 August 2013

Warm Up

10 min AMRAP: 

5 burpees, 5 wall ball, 5 medicine ball cleans, 5 toes to bar, 5 push ups

samson stretch

Skill/Strength

Burgener Warm Up, 2 sets of 10 snatch at light/medium weight

WOD

15, 12, 9 Snatch and Box Jump (115/85)

7 August 2013

Warm Up

400m jog then 7 min amrap of 3 pull ups, 5 wall ball, 7 sit ups

samson stretch

WOD

10 rounds of 2 Back Squat (HEAVY) and 1 rope climb

 Score = reps times weight /time

6 August 2013

Warm Up

400m run 

20 Chest to Bar pull ups

2 rope climbs

20 clapping push ups

40 air squats

40 situps

samson stretch

Strength/Skill

3 min hollow hold

WOD

21-18-15-12-9-5 Goblet Squats (53/35), Ring Push Ups, and sit ups

(25 min cut off)

5 August 2013

Warm Up

250m row then 6x burpee sprint length of gym

15 push press with bar

15 front squat with bar

15 knees to elbows

15 parallete lateral jumps 

samson stretch

Strength

Push Press

4 sets of 5, increasing weight each set

WOD

Ball Slam EMOM with 2 burpee buy in:

2 burpees at beginning of each minute

then perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

1 July 2013

Warm Up

20 lateral jumps over parallete

20 push ups

20 two count mountain climbers

20 press with PVC or bar

3 min hollow hold as a group

Strength

12 mins to find push press 1RM

Skill

Double Under Skill Work

WOD

20 mins to achieve HIGHEST UNBROKEN SET (stay on set until completed)

5 double unders

10 double unders

15 double unders

20 double unders

etc…

5 July 2013

Warm Up

2 rounds of:

10 burpees

10 front squat (less than 45 lbs)

10 thrusters (less than 45 lbs)

20 sit ups

5 beat swings

10 pull ups

samson stretch

Strength

Front Squat

3 sets of 5 at 75-90% 1RM

WOD

NARF

9-15-21

pull ups

thrusters

“extra credit” does chest to bar, muscle ups, or false grip ring pull ups

31 July 2013

Warm Up

200m run

20 air squats

20 alt lunges

20 KB swings

20 pull ups

WOD

800m of walking lunges

“extra credit”: hold a bar/plate/backpack/sandbag OR work with a partner and pass the object throughout the lunge-fest.  Happy Lunging!

30 July 2013

Warm Up

AMRAP of:

6 burpees

6 push ups with hand on med ball (alternating)

6 chest to bar pull ups

6 jumping air squats

Strength

Press

3 sets of 7 at 60-80% 1RM

(increase weight each set)

WOD

7 min AMRAP of:

3 med ball cleans

5 wall ball 

7 push ups

9 burpees

29 July 2013

Warm Up

3 mins double unders

3 rounds of:

15 overhead squats (PVC or bar)

15 push ups

15 KB swings


Strength

Overhead Squats

3 sets of 5 at 50%-70% 1RM

WOD

15, 12, 9 

Overhead Squat

Burpee