Friday January 30th 2015

Friday
WU/Mobility:
Phase 1: skip, squat, samson lunge (1 minute each – 1 time through)
Phase 2: Front rack and wrist mobility (3 to 5 min cap)

Strength: EMOTM for 10 minutes
ODD minute: Front Squat (10 reps)
EVEN minute: Front Lunge (10 reps)

WOD: “Team Legs”
The entire class is to reach as close to the desired reps as possible…
1) Pistol Squats – 200 reps
2) Overhead Squat – 300 reps
3) Row – 6000m

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Thursday January 28th 2015

Thursday
WU: 10 minute AMRAP
-5 walkout burpees
-10 HRPU
-10 Behind the neck press
-10 pass thru

Strength: PARTNER UP
Floor Press – 3 sets until failure
Seated Strict Press – 3 sets until failure
(Have the athlete pick a weight they perform at 10 reps) Approximately: W-65 M-115
WOD: “Shuffle the Deck”
Rule 1: Athlete picks 6 cards from a deck containing only aces, jacks.queens, kings and fives of all suites.
Rule 2: Athlete selects from another deck containing only a 2 and a 3 of one suite.

Each card selected in rule 1 has a value worth in reps. Here are the following values:
Ace= 16 King = 12 Queen = 8 Jack = 6 Ten= 10 Five= 30 squats

Here is the order of exercises:
1) HSPU
2) Toes to Bar
3) Hollow Rocks
4) HRPU
5) Pullups
6) Burpees
The order they draw the cards in rule 1 correlates with reps with the exercise.
*** They draw a 2 or 3 in the second deck to determine rounds. If a two is drawn then they have to do 60 additional wall balls.

Tuesday JANUARY 27th 2015

WU: 8 minutes of…
30 jump rope
20 air squats
15 body weight good mornings
10 hollow rocks

SKILL: 8 minutes double unders

STRENGTH:
Sets of 12 for 15 minutes
Back Squat

WOD:
50 DU
10 overhead squats
40 DU
12 overhead squats
30 DU
14 overhead squats
100 air squats
(35,75lbs)
(DU are doubled in quantity if regulars are chosen)

Monday January 26th 2015

WU: 45 seconds/exercise (2 rounds)
Skip
High Knees
Butt kicks
Jump squat
Inch worms
Jumping pull up (well paced)

STRENGTH: 3×3 clean and jerk
EMOM 14 minutes:
Odd min. 10 Push Press
Even min. 10 barbell rows

WOD: 21,15,12,9,6
Pull ups
KB swings (35, 44,53)
Knees to chest (bar hang)
Pushups

Thursday January 22nd 2015

Thursday – 15 minutes
WU/SKILL – Kipping (core tight) and Bar muscle up practice (use a box for both if needed)

Strength – EMOTM 10 minutes
Floor Pressing (5 reps @50% of Max)
Barbell row with the same weight 5 reps

WOD – 7 rounds of the following
5 HSPU OR HRPU
10 Power Cleans (you pick weight/do not sacrifice technique)
15 sit ups
20 squats