Dec 30 2013

MWOD: Foam Roll Upper Back x2min
               Band Disracted Ankle MOB x1min/side
               Roll Triceps On Barbell On Floor x1min/side
               Bottom Squat x2min

LIFT: Deadlift 5 @ 65% 5@ 75% 5+@85%

WOD: B. 3 rounds for time
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)

Mwod:  Roll lats x 1min/side, Band lat stretch from rack x 1 min/side, Pre-squat hip opener x 1min/side (freestyle), Ankle mob on box x 20/side


Deadlift:  2 ct pause 5 x 3 reps


3 rounds for time:
15 Deadlift  185/135
25 Body rows 
35 Sit ups
45 Squats



Wishing everyone a Merry Christmas.  See you on Saturday!

MWOD: Calf Mash on roller x 1 minute/side
             Stretch Calves and Ankles x 2 minute/side
             Bottom Squats x 2 min/side --- Check foot position!
             Band Distracted hamstring floss x 20reps/leg

SKILL: Midline Stabilization + Deadlift Position x 10 minutes

WOD: Squats for Strays

250 squats
5 Burpees EMOTM

MWOD:

• Stretch wrists and forearms on floor x1 minute/side
• Band lat/tri stretch from rack x 1min/side
• couch stretch x 1minute/side paperclipping
• stretch calves and ankles x 2minute.side

Skill: Squat cleans x 5 minutes

LIFT: Squat cleans
        3,2,1,1,1,1  -15 minute time limit


WOD: TABATA 20 sec on/10 off x 6 rounds each
V-ups
KB swings
Burpees 

MWOD: 1) Lax ball glutes x 1 min/side

               2) Outside Hip on box x 1 min/side

               3) Band Hamstrings x 1 min/side (Contract 5secs / Relax 10secs)

               4) Stretch Calves x 2 mins/side

MWOD REVIEW: Band Distracted Hamstring Floss

SKILLS: Snatch Skills - 10 mins 

     - O.H. Squat

     - Hang Snatch

     - Snatch High Pulls

LIFT: 1 - 1/4 Squat x 4 Reps   - 10 mins

MWOD: 1-2-3-4-5-6-5-4-3-2-1

    Strict Chins

    Box Jumps

Finished -> LAX BALL Q.L. ( Low Back ) x 2 mins/side

December 12/ 2013

MWOD: 1) Calf Smash on Roller 1min/side
               2) Stretch Calves & Ankles x 2mins/side
               3) Bottom Squat x2mins
               4)T-spine ext using Lax ball or peanut x 10/arm or 20 on peanut

MWOD Review: Band Distracted Hamstring Floss

LIFT: 2ct Pause Squat x 4reps / 15mins

WOD: 10min AMRAP
           - Plank-ups x6
           - Hollow Hold 2ct x6
           - DB Row x6/arm

           -500m Row Finisher

Four Horses Low Back Fixer


 

Mwod:  Tspine ext over roller x 10, Band shoulder traction x 1min/side, Roll chest, traps & shoulders w lax ball approx 20 sec each spot,  Band hip stretch from rack x 20 paper clips per side.

Push Press- 10 mins to work up to heavy triple

WOD:  For time

Box Jumps/ Row/ Hand release push ups

5/200m/25

10/200m/20

15/200m/15

20/ 200m/10

25/200m/ 5

MWOD: Couch stretch x 2minutes/side
               Band Hamstring stretch x 1 minute/side
               Band Shoulder traction x 1 minute/side
              Band Tri/lat stretch x 1 minute/side

Deadlift:  5 @65% 5@75% 5 +@85%

AMRAP in 20 mins
(Add 5 Reps to each round)
5 KB Swings
5 Push ups
5 Lunges/leg
5 Back Extensions

Thursday December 5th, 2013

MWOD: Outside hip stretch x 1 minute/side
               Couch stretch x 2 minutes/side
               Roll and stretch wrists and forearms
                Band tri/lat stretch x 1 min/side

WOD:
LINDA
(10/9/8/7/6/5/4/3/2/1) of....

Deadlift (135/225)
Military Press(55/95)
Front Squat (55/95)

Finished?
Ab Circuit x 10/direction x 3 times

December 4, 2013

MWOD: Roll chest and upper back
            Frog stretch x 2 minutes
            Band shoulder traction x 2min/side
            Ballerina Stretch x 1 min/side

LIFT: Bench Press 5 @ 75%, 3 @ 85%, 1 + @ 95%

WOD: 
1 Round For time:
400 m row  
50 KB swings
40 Russian Twist  
30 OH lunges  
20 Alternating DB snatches  
10 T.G.U's

December 2/13

MWOD: Bottom Squat x 3 minutes
              Outside hip stretch x 1 minute/side
              Couch Stretch x 1 minute/side
             Stretch wrists and forearms x 2 minutes 
             Band Tri/Lat stretch x 1 minute/side

                                                       BENCH MARK 

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row