27
Mar

03.27.2015 – Friday

Phase 1 Complete 5 Rounds of the following: 5 Power Clean & Jerk(mainly for practice) 25 Jumping Jacks 20 Crunches with legs Up in the air 1min Jump Ropes Rest 1min between rounds Phase 2 Complete 5 Rounds of the following: 5 Power Clean & Jerk(mainly for practice) 25 Jumping Jacks 20 Crunches with legs Up in the air 1min.

24
Mar

03.24.2015 – Tuesday

Phase 1 Complete 5 Rounds of the following: 5 Power Snatch (Mainly for practice) 25 Mountain Climbers 20 Russian Twists 20 each direction 1min Jump Rope Rest 1 min between rounds Phase 2 Complete 5 Rounds of the following: 5 Power Snatch (Mainly for practice) 25 Mountain Climbers 20 Russian Twists 20 each direction 1min Jump.

26
Dec

12.26.2014 – Friday

Phase 1 Every 3m for 21m: R1– Power Snatch Practice R2– Hang Power Snatch Practice R3– High Hang Power Snatch practice R4-7– 12m AMRAP for technique of: 3 Power Snatch 5 Hanging Knee Raises 30 sec Superman Hold Practice 2m, Jump rope 1min Phase 2 Every 3m for 21m; 1 Snatch (Squat) 1 (Low) Hang Snatch (Squat) 1 High Hang Snatch (Squat) 1.

17
Dec

12.17.2014 – Wednesday

Daily WOD Teams of 2 complete for time: 42-30-18 of: Bear Complex 135/95# Box Jumps 30”/24” *One person works while the other does Dead Bug Hold **2 min team bar hang after each round is complete.

15
Dec

12.15.2014 – Monday

Phase 1 Every 3m for 30m: Rounds 1-5: Back Squats 8-10 OR 4-6 20 mountain climbers ea, 20 flutter kicks each Rounds 6-10 Shoulder Press 8-10 OR 4-6 10 Rear Delt Fly (technique) 20 Supermans Phase 2 Back Squat/Shoulder Press 70% x 3 80% x 3 90% x 3+ 70% x ME Then 5 Rounds of 5 Barbell Good Mornings (add weight from last week) 10 DB Rear.

27
Nov

11.27.2014 – Thursday

Phase 1 Every 3m for 30m: Rounds 1-5: Deadlift 8-10 OR 8 20 Situps Rounds 6-10: Front Squat 8-10 OR 8 20 Supermans Phase 2 Deadlift 70% x 3 80% x 3 90% x 3+ 70% x ME Then 5 Rounds of 8-10 Reps Front Squat ss w/ Max Effort Unbroken Toes to Bar Daily WOD AT HOME WORKOUT – 10-9-8-7-6-5-4-3-2-1 of the following: Air.

13
Nov

11.13.2014 – Thursday

Phase 1 Part I – With a 15m Clock, 3x8-10 Deadlift Part II – 5x10 Good Morning ss w/ 8-10 Bent Over Barbell Row Phase 2 Part I – With a 15m Clock, 1RM Deadlift Part II – 5x5 Good Morning ss w/ 8-10 Bent Over Barbell Row Daily WOD Tabata These Tabata Deadlift 40% 1RM Tabata Burpees.

17
Oct

10.17.2014 – Friday

Phase 1 5x2 Power Clean + 1 Jerk Phase 2 5x3 Power Clean + 1 Jerk Then 3 Rounds of: Max Effort Double Unders in 1m 10 Diamond Pushups Daily WOD Every 2 minutes for 16m: 5 Squat Clean 135/95# 10 GHD Abmat Situps.

16
Oct

10.16.2014 – Thursday

Phase 1 3x8-10 Deadlift Phase 2 Deadlift 75% x 5 85% x 3 95% x 1+ 75% x ME Then 5 Rounds of: Max Effort Strict Pullups 10 Barbell Bent Over Row Daily WOD Complete 2 rounds, each MAX REPS: Back Squat 95/65# Front Squat 95/65# OH Squat 95/65# Rest 3m, then: Shoulder Press 95/65# Push Press 95/65# Push Jerk 95/65# **The WOD will have 4 scores; Round.

15
Oct

10.15.2014 – Wednesday

Daily WOD Spend first 5-10 minutes after the warmup working on Double Unders as a skill for people. AMRAP in 6m: 5 Manmakers 5 KB Swings 20 Double Unders Rest 2m, then: AMRAP in 8m: 10 Manmakers 10 KB Swings 20 Double Unders Rest 2m, then: AMRAP 10m: 15 Manmakers 15 KB Swings 20 Double Unders Rest 2m, then Run 2 Building Laps for Time.