(240) 317-5303

30 Sept 2013

Warm Up

Group Warm Up- teams of 4.

Relay 4 x 100m while partners squat, push up, high knees

Complete relay twice

bear crawl races

sprint relay



Five Rounds for Time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

28 Sept 2013

Warm Up

3 mins double unders

20 overhead squat with PVC

20 dead hang pull ups

20 beat swings

20 sit ups

samson stretch



For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

27 Sept 2013

Warm Up

Row 500m

20 rounds of 1 med ball clean to wall ball then push up alternating l/r hand on med ball

samson stretch



farmer carry form and 4 step bracing review.



“Day on the Farm”

Row 1K

farmers carry up hill (35/26lbs in each hand)

100 double unders

farmer carry up hill

40 box jumps

farmer carry up hill

26 Sept 2013

Warm Up

2 rounds of:

hill sprint, 20 air squats, 20 sit ups, 10 back extensions, 10 ball slams

samson stretch



“Pain Train”

1 mile time trial then (without a break):

Back Squat@ 85% 1RM EMOM 15 mins

(begin on the next minute after return from run if possible so score will be time to complete WOD)

25 Sept 2013

Warm Up

Parking lot drills- karaoke, sprint, skip, horizontal jump back, burpee to sprint

“junkyard dog” warm up

samson stretch



Skill Transfer Drills led by Coach



10,000lbs (women 8,000 lbs)

Get 10K/8K lbs Ground to overhead

Any weight, goal is fastest time possible

24 Sept 2013

Warm Up

3 mins double unders,

20 parallete jumps, 20 knees to elbows, 20 overhead squats with PVC, 20 Twisted Trunk Slam Ball (10 per side),

Samson Stretch


Skill/Gymnastics Strength

3 rounds of: Flexed arm hang 30 seconds, L hold 30 seconds, rest 30 seconds




sled pull out and back twice

wall ball

mountain climbers

sit ups

double unders

knees to elbows

lateral parallete jumps

KB swings


Time at each station is determined by the sled puller who will “bump” the next person

1 point per rep of each movement (mountain climbers and parallete jumps are two count movements)

Last person in class gets 1 min per station

23 Sept 2013

Warm Up

3 rounds of:

hill sprint, 20 press with PVC/bar, 20 front squat with PVC/bar, 20 sit ups, 5 pullups,

samson stretch



Find 1RM weighted pull up



5 rounds of max bodyweight bench press

1 min rest

max set of pull ups

21 Sept 2013

Warm Up

20 burpees, 20 pullups, 20 air squats, 20 sit ups

Hill Sprint relays in teams of 4 (2 rounds per team)

samson stretch



Push Up Form/Technique and appropriate scaling for WOD



“push up party”

200 push ups for time

Every time you stop, do a hill sprint

20 Sept 2013

Warm Up

Coaches Choice Double Under Game


Skill/Work Capacity

7 mins for max double unders!

record both total number and best total unbroken.


20 pass throughs to open up shoulders and review overhead squat points of performance



Overhead Squat 10 sets of 1 at increasing weight

attempt a new 1RM

19 Sept 2013

Warm Up

7 min amrap:

10 burpees, 10 push press, 10 air squat, 10 push ups, 10 sit ups, 10 toes to bar

samson stretch



Handstand to forward roll



“The Nasty Inchworm”

20 minute amrap:

10 handstand push ups, 10 chest to bar pull ups, 10 x thruster (65/95), inchworm 40ft (length of gym)