(240) 317-5303

6 Feb 2014

Warm Up
400m run
20 overhead squat with pvc/bar
15 push ups
15 pull ups

3 min hollow hold

Samson Stretch

Strength
Back Squat
15 mins to achieve 10 RM

WOD
5 min AMRAP
10 burpees
10 box jumps
(no rest)
5 min AMRAP
7 pull ups
7 Air Squats
score= total rounds

Accessory Work
20 glute bridge (with barbell)
20 good mornings (heavy)

Mobility
Low Back and Hamstrings

5 Feb 2014

Warm Up
1 min burpees
2 mins double unders
20 overhead squats pvc/bar
Junkyard Dog
Burgener Warm Up (snatch)

Samson Stretch

Strength
Hang Power Snatch 8 sets of 1

WOD
Sled Pull 100yds
3 Rounds:
10 strict close grip pull ups
10 hand release push ups
10 strict ring dips
10 HSPU

L3: 5 RFT

Accessory Work
3 min hollow hold

Mobility
Hip

4 Feb 2014

Warm Up
Tabata Row
20 alternating lunges with bar in front rack
20 barbell rows
20 overhead squats with PVC/bar

Samson Stretch

Rowing Instruction

WOD
2K row for time

Accessory Work
3 min hollow hold
3 sets of 10 ring dips/dips
3 sets of 10 good mornings
3 sets of 10 HSPU

Mobility
Hip Flexors

3 Feb 2014

Warm Up:
200m run
Junkyard Dog
20 Overhead squat with PVC/bar
20 push press pvc/bar

Samson Stretch

Split Jerk Drills with Coach

Strength
6 min EMOM
clean
2 split jerk
deadlift same weight until end of minute
score = total weight deadlifted in 6 mins

WOD
12 min AMRAP
Partner WOD (one person works)
10 Pull Ups
10 Push Press
Score = Total Rounds

L1: 60% 1RM Push Press
L2: 105/55#
L3: 125/75#

Mobility
Forearm and Shoulder