(240) 317-5303

2 October 2013

Warm Up

20 burpee pull ups, 20 front squats, 40 sit ups, 

samson stretch

Conditioning

800m sprint for time

WOD

Hang Clean and Jerk- 

5 to 10 sets of 2 Hang Clean and Jerk at highest weight possible

1 Oct 2013

Warm Up

3 rounds of: 

10 parallete lateral jumps, 10 toes to bar, 10 overhead squats, 10 strict pull ups, 10 sit ups

samson stretch

Skill/Strength

10 mins to find 1RM weighted pull up

WOD

5 rounds for time of 1 min back squat (70% 1RM), 1 min rest 

1 min burpees, 1 min rest

11 Sept 2013

Warm Up

500m row

15 ring pull ups

15 ring dips

15 handstand push ups

15 mountain climbers

15 burpees

15 chest to bar pull ups

samson stretch

 

Skill/Strength

3 rounds of 30 second flexed arm hang, 30 sec L hold, 30 sec plank, 30 sec rest

 

WOD

9 Rounds of:

11 Deadlift at 60% 1RM

60 Double Unders

14 Sept 2013

Warm Up

2 rounds of hill sprint, 10 overhead squats with PVC, 10 sit ups, 10 pull ups, 10 parallete jumps, 10 ring dips

WOD

DECK OF CARDS PARTNER COMPETITION!

Grab a deck of playing cards.
The suit represents the exercise.
The number represents the reps. (Jack=11 Queen=12 King=13 Ace=14)
Jokers=5 reps of each exercise

Spades = Sit Ups

Hearts = Burpees

Clubs = Squats

Diamonds = Double Unders (3 single unders scaled)

7 Sept 2013

Warm Up

Parking Lot Drills

20 each of:

lunges, split jerk press/push press/push jerk with PVC/bar

samson stretch

 

Strength

split stance press 4 sets of 5 starting at 50%

 

WOD

3 RFT: 1K row, 20 split jerk (135/95#)