Tuesday 1/21/12

1. 5min Jump Rope
2.OH Squat 5x5
3.W.O.D.
Tabata-20 Seconds of work followed by 10 seconds of rest. This is for 8 intervals. (4min) The score is the least number of reps completed during any of the eight intervals. Ie. If you score 25,20,17,28,20,19,17,13. You score is 13.
 KB Swings(Power Swings)
2 Min Break
HR Push Ups
2Min Break
Box Jumps

Mobility

Grab that LAX ball and go to work!

Saturday 1/28/12

1.5 min Jump Rope
2. Core Training
3. Strength
Front Squat 5x3
W.O.D.
3 Rounds
5 GHD Sit Ups
10 Knees to Elbows
Row 200M
30 DU

Thursday 1/26/12

1. Speed Ladder/ Mobility
2.Gymanstics Warm Up/Practice(Kip Practice, Deadhang Pull Ups3X5)(L hangs-2 Minutes Cumulative,3x5 Hip Ext)
3. W.O.D.
20 minute AMRAP
1 HS Push Up (or wallwalk)
2 DL(80% of 1RM)
3 Box Jumps (24/20)
4 Burpees

Tuesday 1/24/12

1. Dynamic Warm Up/ Hip Mobility
2. Skill/Strength- Snatch 1-1-1-1-1
3. W.O.D.
Row 3000 m(Those of you at home, do your warm up and run 2 miles for time. By "for" time I mean as fast as you can. Not a casual comfortable pace. It's 12-18 minutes of your life. Go hard!)

See 12/10 for previous times

Saturday 1/21/12

1. Row 500m
2. Mobility/CF Warm up
3.W.O.D.
5 Rounds
20 DL(50% 1RM)
20 DU

Thursday 1/18/12

1. Dynamic Warm Up Series/Squat Mobility
2. Strength-Back Squat 5x5
3. W.O.D.

3 Rounds
25 Wall Ball
Run 400 M
20 Burpees

Tuesday 1/17/12

1. 5 Min DU practice
2.Gymnastics Skill Practice
(Kip Practice, Deadhang Pull Ups5x5) (3 Round L hangs x 10 Seconds, Hip Extensions x 5)3. W.O.D
30 KB Clean and Press(15 per side)
30 Alt KB Swings
20 KB Clean and Press(10 per side)
20 Alt KB Swings
10 KB Clean and Press5(per side)
10 Alt Kb Swings

KB must touch the floor @ the bottom of each clean

Saturday 1/14/12

Notice not only his intensity level for these heavy lifts, but also the fact that he has the same prep routine. It's like shooting a free throw or stepping up to bat.

1.Warm Up- Hamstring Mobility, Row 500m
2. Strength/ Skill
Deadlift 5x5
3. W.O.D.
21,15,9 of
Push Press(95, 65)
Front Squat
Knees to Elbows
After each round row 200m

Thursday 1/12/12

1. 5 Min Jump Rope
2. Gymnastics Warm up
5 sets of:
- Kick up to handstand x 3 attempts
-Ring push-ups x 5
-Tr i p o d /fr o g s t an d x 1 0 s eco n d s
-Overhead squats x 5 reps (4-2-2 Speed)
(men’s/women’s bar, training Bar)
3. W.O.D.

25 Kb Swings(53, 35)
5 Box Jumps
20 Kb Swings
10 Box Jumps
15 Kb Swings
15 Box Jumps
10 Kb Swings
20 Box Jumps
5 Kb Swings
25 Box Jumps

Tuesday, Jan 10th

W.O.D.

20 min AMRAP (As Many Reps As Possible)
- 9 hang snatches
- 15 burpees
- 21 double unders

For those of you a home, do 5 kettle bell or dumbbell snatches on each side instead of the 9 hang snatches

Saturday 1/7/12

1.Dynamic Warm Up
2.Gymnastics Skill Practice
(Kip Practice, Deadhang Pull Ups5x5) (3 Round L hangs x 10 Seconds, Hip Extensions x 5)
3.W.O.D.
"Nancy"
5 Rounds for time
OH Squats(95/75)
Run 400 M

1. Calf Mobility/Dynamic Warm Up
2. Deadlift 5x5
3. W.O.D.
"Annie"
50,40,30,20,10
DU
Sit Ups

(If you cant do double unders, single under x3)

Post deadlift weight and W.O.D. time

Tuesday 1/2/12

1. Jump Rope 5 min
2.Gymnastics Warm Up#1


Upper-body pressing
5 sets of:
- Kick up to handstand x 3 attempts
-Ring push-ups x 5   
-Tr i p o d /fr o g s t an d x 1 0 s eco n d s
Legs
3 sets of:
-Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)
-Kettlebell deadlifts x 10 reps (24/16 kg

3. W.O.D.
Fran
21,15,9
Thrusters
Pull Ups

Post Time, time weight, and type of pull ups