(240) 317-5303

31 Oct 2013

Warm Up

3 mins double unders 

tabata squats/pushups (alternate each 20 sec interval) 

50 sit ups

Samson stretch

Skill

Rowing Efficiency

WOD

3 RFT: 

Row 500m 

21 box Jumps 

15 KB swings 

 9 Pull ups 

rest 3 mins

30 Oct 2013

Warm Up

3 rounds of: 

20 double unders, 20 sit ups, 20 air squats, 1 rope climb, 

end with a 2 min plank (or max time able to hold form)

Samson stretch

Skill

3 min max double under test

WOD

12 mins to find back squat 5RM

12 mins to find snatch grip deadlift 5RM

29 Oct 2013

Warm Up

Run to Smokey Joes

5 min amrap of 3 pull ups, 4 push ups, 5 air squats, 10 sit ups 

Run to Smokey Joes

Samson stretch

Strength

Push Jerk 

3 sets of 10 at heaviest weight possible

WOD

“Phone a Friend” Partner WOD

Rules will be explained by coach!

180 DU’s
45 burpees
15 ball slams
30 burpees
90 Ground to OH (95/65)
45 burpees
15 muscle ups (or 3 chest to bar pull ups and 3 ring dips = 1 MU)
60 burpees

28 Oct 2013

Warm Up

3 mins double unders, 10 strict pull ups, 10 toes to bar, 20 front squats with PVC, 

junkyard dog warm up

Samson stretch

Skill/Strength

Burgener Warm Up 

Hang Power Snatch 5 sets of 3 

WOD

12 min amrap of:

box jump and toes to bar: 3/3, 6/6, 9/9,… etc

26 Oct 2013

Hallo-WOD and Costume Contest!

Warm Up

group run led by coach

5 min amrap of: 3 burpee pull ups, 5 KB swings, 7 air squats

WOD

HalloWOD: 

21, 15, 9 slashers and KB swings 

800m zombie run

5 burpees if you get caught by a zombie!

25 Oct 2013

Warm Up

7 min amrap: 

run 3 loops around gym, 

10 air squats, 10 pull ups, 10 toes to bar, 10 push ups

Samson Stretch

Skill/Strength

Skill: Thruster

2 min practice thruster form with PVC/bar 

WOD

Hero WOD: COE

10 rounds for time of:

10 95# Thruster

10 Ring Push Ups

24 Oct 2013

Warm Up

3 mins double unders 

burgener warm up

20 overhead squats with PVC, 20 push ups, 20 ring dips, 20 pull ups

Samson Stretch


Strength

Hang Power Snatch 4 sets of 5 increasing weight

WOD

3 rounds for max reps of: 

1 min max hang power snatch (105/75) 

1 min max muscle ups 

1 min max clapping push ups 

1 min rest

23 Oct 2013

Warm Up

3 rounds of: 

parking lot sprint, 10 pull ups, 10 ring dips, 10 push ups,10 air squats, 10 sit ups

Samson Stretch

Strength

Deadlift 10 mins to find 1RM

WOD

21-15-9 Deadlift (60% 1 RM) and Box Jumps

22 Oct 2013

Warm Up

5 min amrap of: 

10 burpees, 10 front squats with PVC or bar, 10 sit ups, 5 strict pull ups, 

Samson Stretch

Strength

12 mins to find Front Squat 5RM


WOD

8 min AMRAP: 

8 alternating pistols

8 alternating KB snatch 

8 goblet squats

21 Oct 2013

Warm Up

2 rounds of:

50 double unders, 20 alternating KB presses, 10 push ups, 20 abmat sit ups

Samson Stretch

Skill

Handstand/HSPU Skill Work

WOD

3 RFT: 

10 HSPU

20 wall ball

50 double unders