Saturday May 30th 2015

WU- 12 minutes total
1 min Lunges
1 min Pass-throughs
1 min sideways squats
1 min PVC push-presses
1 min push-ups
1 min running high knees
*repeat

WOD-
1 min pull-ups
1 min burpees
1 min pull-ups
2 min air squats
1 min pull-ups
3 min kb swings
1 min pull-ups
4 min sit-ups
1 min pull-ups
5 min thrusters- bar only

Post WOD-
Double-unders and handstand practice.

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Friday May 29th 2015

WU – Run Drills
Jog down and back x 2 mins
Lunge down and back x 2 mins
Power snatch x 2 mins
Power clean x 2 mins
Squats x 2 mins

WOD – 16 mins AMRAP
200 meter run or 400 meter row
9 ring dips
6 HSPU or 12 push ups or 15 secs HSH

POST WOD – work on handstands and stretch also muscle up transition on rings

Tuesday May 26th 2015

Tuesday –
WU – 30 on 30 off 5 rounds (keep moving in the 30 sec rest high knees, butt kickers ect..)
Air Squat
Kbell swings

Continued warm up – 3 mins AMRAP
Box Jumps

WOD – Back Squat 5×5
Adding weight every set of 5. This is meant to be heavy and every set counted towards your 5 sets should be difficult. Focus on tight stomach and open hips at the lockout of the squat.

Post WOD – 3 minute AMRAP of sit ups

Saturday May 23rd 2015

“Filthy Fifty”

For time:

50 Box jump, 24 inch box / Any size 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 / 100 singles

Thursday May 21st 2015

Thursday
“Competition” (Running Clock of 25 minutes)
0:00 to 2:00 – Max Rep Push-ups
2:01 to 2:59 – Rest
3:00 to 10:00 – 7 Minute AMRAP
* 7 Wall Balls
* 7 Burpees
10:01 to 14:59 – Rest
15:00 to 20:00 – 5 Minute AMRAP
* 5 HSPU or 10 Pike Presses
* 20 Double Unders/40 Singles
20:01 to 21:59 – Rest
22:00 to 25:00 – 3 Minute AMRAP
* 5 Toes-to-bar
* 10 Med Ball Squats