(240) 317-5303

2 July 2013

Warm Up

row 500m

20 med ball slams

20 med ball cleans

20 mountain climbers (holding med ball)

20 partner med ball sit ups

samson stretch

Skill

Row Skill Work

WOD

3 x 7 minute intervals.  Rest for the remainder of 7 minutes once complete with:

Round 1(starts at 0:00): 1K row

Round 2 (starts at 7:00):  50 box jumps

Round 3 (starts at 14:00): 100 double unders

SCORE= total times for 3 rounds added (1K row + 50 box jump time + 100 du time)

13 June 2013

Warm Up

15 rounds:

10 double unders

5 air squats with PVC overhead

3 push ups

Skill

4 step bracing/hollow body

Handstand Walks skill work

WOD

12 min AMRAP

10 double unders

10 burpees

10 pull ups

10 sit ups

20 double unders

20 burpees 

20 knees to elbows

20 sit ups

30 double unders

30 burpees

30 pull ups

30 sit ups

…etc (alternating pull ups and knees to elbows each set)

25 June 2013

Warm Up

200m row

10 burpees

10 pull ups

20 air squats

20 sit ups

WOD

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 June 2013

Warm Up

10 burpee pull ups

10 toes to bar

20 push press

20 push ups

30 air squats

Skill

burpee, clean, push press

points of performance

WOD
4 rounds for MAX BURPEES:

2 minute interval

2 power clean

4 hang clean

6 push press

max burpees for remainder of 2 mins

rest 1 min

22 June 2013

Warm Up

2 rounds of:

200m run

20 snatch balance

20 overhead squat with PVC

10 pull ups 

samson stretch 30s per side

Skill

Burgener Warm Up

Snatch

WOD

Snatch Ladder

Start with 65/45 lbs

Increase by 20lbs or less

3 reps at each weight

Score= highest weight achieved in 20 mins

21 June 2013

Warm Up

7 min AMRAP:

5 burpees

5 ring dips

5 false grip ring pull ups

5 overhead squats (pvc)

5 push ups

5 parallete shoot throughs

Skill

Muscle Up

WOD

10 muscle ups and 1 burpee

9 muscle ups and 2 burpees

8 muscle ups and 3 burpees

etc

(20 min time cap)

12 June 2013

Warm Up

3 mins double unders

2 mins med ball cleans

1 min push ups

1 min plank hold

30s samson stretch per side

Skill/Strength

Bench Press

Bench Press 2 sets of 10 at 70% 1RM

WOD

Sled Pull Out and Back in Parking Lot

30 sec rest

400m sprint for time

2 min rest

30 bench press at 70-80% 1RM

11 June 2013

Warm Up

20 overhead squats with PVC

20 alternating lunges

20 pullups

20 sit ups

200 meter run

30s Samson Stretch per side

Strength

Deadlift 3 sets of 10 at 50%-60% 1RM

WOD

EMOM Deadlift at 70-80% 1RM and dead hang pull up

Increase by 1 each minute 

(1 DL/1 Pull up, at minute 1:00 do 2 DL/2 Pull ups…etc to failure)

10 June 2013

Warm Up

3 rounds of:

10 burpees

10 ball ups

10 candlesticks

1 rope climb

30s per side Samson Stretch

Skill

Handstand Posture/Midline Stabilization

4 sets of 15s handstand hold or walks (rest 45s between sets)

WOD

Partner 12 min AMRAP

Partner 1 holds handstand for ‘max hold’ while 

Partner 2 does AMRAP of 10 med ball clean, 10 toes to bar, 10 situps 

Partner 1 will pick up where partner 2 left off in the AMRAP, score = total rounds of AMRAP

8 June 2013

Warm Up

400m group run

20 false grip ring pull ups

20 ring dips

20 parallete shoot through

20 burpees

Skill

Muscle Ups

WOD

5 Rounds of:

1 min max Muscle Ups 

1 min max Box Jumps

1 min rest