(240) 317-5303

20 Mar 2014

Warm Up
200m run
20 front squats with pvc/bar
20 pull ups
3x fast feet ladder

Samson stretch

Strength
5 sets of 3 weighted pull ups

WOD (if you do not finish in 4 mins move to next exercise)
Thruster Ladder
EMOM 3 thrusters, adding 10lbs each minute until failure to complete 3

L1: pvc, 15, 35, 45, 55, 65, 75, 85, 95
L2: begin with 65/45
L3: 85/55

Mobility
Squat therapy

19 Mar 2014

Warm Up
1 mins air squats 3:1:1
1 min push ups 3:1:1
1 min max toes to bar
1 min medicine ball cleans
3 rounds of fast feet ladder

Samson Stretch

Burgener Warm Up

WOD
4 rounds for max reps
1 min max clean
1 min max sit ups
1 min max 20 yd shuttle sprints
1 min rest

L1: 60% 1RM Power Clean
L2: 135/95#
L3: 155/115

Accessory Work
2 sets of 20 back extension
2 sets of 20 GHD sit ups
tabata hollow hold

Mobility
Lumbar spine

18 Mar 2014

Warm Up
200m run
15 hip extension
15 knees to elbows
15 ring dips
15 goblet squats

Samson Stretch

Skill
Handstand Skill Work 15 mins
(identify limiting factors)

WOD
18 min AMRAP
10 HSPU
15 goblet squats
20 KB swings
25 sit ups

Mobility
Thoracic Spine

17 Mar 2014

Warm Up
10 burpee pull ups
3x fast feet ladder
20 overhead squats
20 push press

Samson Stretch

Strength
Press
15 mins to work up to a 1RM

WOD
15-10-5
Shoulder to Overhead
Pull Ups

L1: 60% 1RM
L2: 95/65
L3: 135/95

Accessory Work for weaknesses
Tabata hollow hold
Core: 2 sets of 10 negative push ups
Core: 2x 40ft inchworm
Hamstrings: 2 sets of 10 GHR
Back: 2 sets of 10 back extension

Mobility
shoulder

15 Mar 2014

Warm Up:
400m run
10 ring dips
10 pull ups
20 overhead squats pvc/bar
10 hip extensions

Samson stretch

WOD
14.3 or 60 day challenge WOD

Mobility

13 Mar 2014

Warm Up:
15 burpees
15 hang clean (pvc/bar)
15 front squat (pvc/bar)
2 min double unders

Samson Stretch

Burgener Warm Up (clean)

WOD
15 squat clean
10 burpees
5 L pull ups

L1: 50% 1RM squat clean
L2: 95/65#
L3: 115/85#

Mobility:
Shoulder/Upper Back

12 Mar 2014

Warm Up:
Fast feet ladder
10 burpees
10 push ups
fast feet ladder
10 toes to bar
20 overhead squats

Samson stretch

Strength: (spotters)
Bench Press with Chains
3 rounds of 1 min max reps (50% 1RM + chains)

WOD
3 Rounds for max reps
2 mins muscle ups
1 min double unders
1 min rest

L1: ring dips sub for MU’s
L2: chest to bar sub for MU’s

Accessory Work
2 sets of 12 negative push ups (3:1:1)
2 sets of 12 dips (3:1:1)

Mobility
Cervical spine

11 Mar 2014

Warm Up
200m run
2 rounds:
10 pull ups
20 air squats
30 sit ups

WOD
Helen
3 RFT
800m run
21 KB swings
12 pull ups

L1: 400m run, choose KB weight
L2/3: 53/35

Mobility
Hip Flexors

10 Mar 2014

Warm Up
Samson stretch
200m run
1 min back squats 3:1:1 (pvc)
1 min negative push ups 3:1:1 (keep core tight)
5 rounds of clean, push press, back squat push press with bar/light weight

Strength
3 rounds of 1 mins max back squat, rest 2 mins
(no rack)

L1: 50% 1RM
L2: 115/75#
L3: 135/95#

WOD
4 RFT
12 alt KB snatch (6 per side)
250m row

Mobility
Squat therapy

8 Mar 2014

Warm Up:
3 rounds
5 burpees
5 pull ups
10 overhead squats with PVC
15 sit ups

Samson Stretch

WOD
14.2

Mobility