(240) 317-5303

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

19 Oct 2013

Warm Up

20 lateral jump burpees over parallete

30 overhead squats with PVC 

30 GHD sit ups

400m run with team 

Samson Stretch

WOD

Team WOD:
15 min amrap-
team does 800m run, squat cleans, and wall balls for max reps

(point system will be revealed at the wod)

18 Oct 2013

Warm Up

400m run 

3 rounds of: 

10 med ball cleans, 10 wall ball, 10 slam ball, 

10 push ups with alternating hands on med ball, 

10 med ball sit ups 

Samson Stretch

WOD

Cindy

17 Oct 2013

Warm Up

Run 400m, 20 front squats, 20 good mornings 

junkyard dog warm up 

burgener warm up 

samson stretch

Skill

Skill Transfer Drills

WOD

Deadlift EMOM 3 at 75% for 8 mins 

Clean (same weight) EMOM once from 8 mins – 18 mins (or to failure)

15 Oct 2013

Warm Up

5 min amrap: 3 burpees, 5 pull ups, 10 wall ball, 15 sit ups

samson stretch

Skill

30 sec ring support, 30 sec rest x 3

WOD

Thrusters!

Every minute, on the minute, increase by 1 (starting at time 0:00 with 1)

(95/65#)

14 Oct 2013

Warm Up

6 min AMRAP of:

5 burpees, 10 air squats, 15 sit ups, 20 medball cleans

Samson Stretch

Strength

Back Squat 10 sets of 1

WOD

9 mins obstacle course

fast feet ladder, inchworm, lunges with plate (25/35) overhead, burpee broad jumps rope climb, 10 toes to bar, 10 pull ups, repeat

12 Oct 13

Warm Up

Run Hill to gate 2x, tabata squats/push ups/pull ups/sit ups (2 rounds, 20 sec each)

Samson Stretch

Skill

Handstand Skill Work 

WOD

Strict Pull Up/HandStand PU 10/1…..1/10 20 min cutoff

11 Oct 13

Warm Up

1 min each of:

double unders, sit ups, front squats (PVC/bar), burpees, strict pull ups, front squats, sit ups, 

samson stretch

Strength

Front Squat 4 sets of 5 at 70% (or more) 1RM

WOD

Two Team Competition!

90 sec intervals of:
du’s
burpees
parallete jumps
box jumps
parking lot sprints