Thursday July 30th 2015

WU- 3 rounds
1min good mornings
1min deep lunge
1min air squat
1min jumping jack

WOD –
15 box jumps / jump squats
30 Deadlift 75/55
15 box jumps / jump squats
25 Deadlift 95/65
15 box jumps / jump squats
20 Deadlift 115/75
15 box jumps / jump squats
15 Deadlift 135/95
15 box jump / jump squats
10 Deadlift 165/105

Really focus on squeezing your butt and pull with your hamstrings. Keep shins straight up and down as much as possible. Jump squats is the scale NOT step ups for this workout. Have fun!

Advertisements

Wednesday July 29th 2015

WU – 1 round
1min Air Squats (pause and mobilize at bottom)
2min Push Up to Down Dog (pause in down dog and mobilize shoulders, hams and calves)
1min PVC Pass Through
2min OHS with PVC
3 minutes of deep stretches legs, back, shoulders

WOD – Partner
1 miles run with medicine ball (any weight switching back and fourth through out the run)
200 push ups between you and your partner
100 med ball sit ups tossing the med ball back and fourth every time

Enjoy!

Tuesday July 28th 2015

WU – 2 rounds
1min High Knees Down Gym/Jog Back
1min Bear Crawl Down/Jog Back
1min Alternate Leg High Kick/Jog Back
1min Deep Long Lunge/Jog Back
*focus on getting warm and mobilizing

WOD Part #1

21,15,9
SDHP (M-95/F-55)
Front Squats (same weight)

Rest 5 minutes minutes

WOD Part #2

10 minutes (30 secs on 30 secs off)
Thruster
(suggest same weight as listed in part #1)
(you pick weight, something to go unbroken with every 30 secs)

Monday July 27th 2015

WU – 2 rounds
1min Overhead plate carry
1min plate carry (hold on chest with arms)
1min good mornings with plate
1min air squat

3 minutes of deep leg stretching (lunge position, and squat position)

WOD – 2 different AMRAPS

10 minutes AMRAP
200 meter run
15 burpees
10 sit ups

Rest 3 mins

5 minutes AMRAP
Air Squat

Saturday July 25th 2015

WU –
2 Rounds
1min Jump Rope (singles)
1min HRPU
1min Squat Hold (mobilize)

WOD – 1/2 Or Full Bradshaw (scale as needed)
10 rounds
3 HSPU
6 deadlifts (M-RX 225/ F-155) please scale this weight to something that you can do the whole time.
12 pull ups
24 double unders

This is a hero WOD! Let’s represent the games this week and kick some ass!!

Friday July 24th 2015

WU – 2 rounds
1min High Knees Down Gym/Jog Back
1min Bear Crawl Down/Jog Back
1min Alternate Leg High Kick/Jog Back
1min Deep Long Lunge/Jog Back
*focus on getting warm and mobilizing

WOD – Run with stuff
Each athlete must move a total of 700 lbs carrying a weight with them for 200 meter at a time. Example carry a 45 lbs plate 200 meter that is 45lbs moved. You can load barbells, carry kettle bells, Dumbbells, medicine ball, anything that is weight. Less trips equals more weight carried at a time. We will bring all the stuff out to the middle of the gym and just start going 200 meters with something. Keep going until you hit 700 lbs total weight. Enjoy!

Tuesday July 21st 2015

WU – 2 rounds
1min Air Squats (pause and mobilize at bottom)
2min Push Up to Down Dog (pause in down dog and mobilize shoulders, hams and calves)
1min PVC Pass Through
2min OHS with PVC

WOD – 20 minute AMRAP
25 Kettlebell Swings (athlete picks weight)
25 Sit ups
25 push ups
24 Overhead weight lunges (12 per leg) (plate, barbell, medicine ball, or kettle bell for the weight overhead.

Points to hit on. Go unbroken on the movements if possible and rest when needed. Have fun with this one 👍