MWOD: OUTSIDE HIP STRETCH X1MIN/SIDE, STRETCH WRISTS AND FOREARMS X 2MIN, LAX BALL CHEST AND SHOULDERS X1MIN/SIDE, BOTTOM SQUAT X2MIN.

LIFT: BENCH - 4X5 @85%

WOD: 21-15-9 FOR TIME
- WALL BALLS
- DUMBELL ROWS
- LYING LEG RAISES
- PUSH UPS

FINISHED? 100 PULL APARTS

Mwod:  Smash traps with 2 lacrosse balls x 1 min, Frog stretch x 2mins,  stretch wrists on floor x 1min, band lat/tri/shoulder stretch x 1min/side

A)  Military Press 4 x 3, Push press same weight 3 sets x max reps

B) For time:

40-30-20-10 reps

Wall balls
Plank rows
KB swings

MWOD: Couch Stretch x 2 minute/side
             Stretch wrists and forearms x 2 minute/side
             Band Shoulder traction x 1 minute/side
             Roll and Stretch calves x 1 minute/side

January 2014 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

Mwod:  Band hip stretch from rack x 2mins/side, Roll upper back w lacrosse ball on floor x 1 min, Stick ext. rotation x 1  min/side, Roll Glutes w lacrosse ball x 1min/side

--------------------------

Lift/Skill:  DB Snatch x 3/arm x 10 mins

------------
Open Wod 11.2

15 min AMRAP
9 Deadlifts (95/155)
12 Push ups
15 Box Jumps (20/24)

Tuesday Jan 28/2014

MWOD: Foam Roll Upper Back x2min
               Couch stretch x 1 minute/side
               Roll Triceps On Barbell On Floor x1min/side
               Bottom Squat x2min
             
LIFT: Deadlift 4 x 5reps 75-85%


3 rounds for time:

Use the same bar through out WOD
10 x Front Squats (95/65)
10 x SDLHP 
10 x Push Press
100 x skips

Mwod:  Bottom squat x 1min, Couch x 2 mins/side, Smash calves x 1min/side, stretch calves x 2mins/side, Bottom squat x min, Band lat stretch from rack x 10 shoulder retraction per side.


Squat: 4 x 5 @ 85%

----------

WOD- FOR TIME

15-10-5- Thrusters (25/45)
21-15-9- Back Extensions
15-10-5- Chins

MWOD: - LAX BALL CHEST AND SHOULDERS X2MIN, SMASH TRICEPS ON BB SLEEVE TIME 1MIN/SIDE, COUCH STRETCH X 2MIN/LEG, BAND LAT/TRI STRETCH X1MIN/SIDE.

LIFT: BENCH - 5@75% - 3@85% - 1+@95%

WOD: 1RFT
- Row 20 cals
- Db row x10/arm(30/50)
- row 20 cals
- Barbell Row x15
- Row 20 Cals
- 3 Way Shoulders x10/dir/(5/10)
- Row 20 Cals
- 50 Band Pull Aparts

MWOD: 1) Band Hamstrings x1min/Side (contract/Relax-5/10 sec)
             2) Band Distracted Ankle MOB x20 Reps/side
             3) Couch Stretch x2Min/Side
             4) Internal Rotator Smash w/ Barbell on Floor x1min/side


SKILL: Hand release push-ups 10Mins

LIFT:  Deadlift EMOTM 10Mins
              70% x 3Reps "Speed Work"

WOD: 12mins AMRAP
 
       ALT DB Snatch x 10/Arm
       Wall Balls x 15
       Hand Release P-Ups  x 10

Mwod:  Stretch wrists & forearms on floor x 1min,  Smash 1st rib & traps w lacrosse ball x 1 min,  Band shoulder lat stretch x 1 min/side, Couch stretch x 2mins/side
.............

Lift/Skill:  Power clean + push press x 12 mins

..........

Wod:  18 min AMRAP

• 5 T get ups (RA)
• 15 KB swings
• 5 T get ups (LH)
• 15 KB swings

MWOD: 1) OH Ext on Peanut or Roller w/ Snatch Grip on Stick x 20 Reps
               2) Couch Stretch x 1 min / side
               3) Pre-Squat Hip Opener x 1 min / side
               4) Band Lat/Tri Stretch from Rack x 1 min / side

SKILLS: Snatch Drills x 10 mins
                 - Drop Snatch / BTN Jerk
                 - First Pull  Floor to Knee

LIFT: Squat 3 x 10 at 70%

WOD: 3 RFT
             - Snatch Grip D/L x 5
             - Behind The Neck Jerk x 5
             - Body Row x 10

Mwod:  Roll upper back/traps with two lacrosse balls & perform 10 overhead extensions, Frog stretch x 20, Roll lats with roller x 30 sec per, Band shoulder/lat stretch x 1min/side

Bench 5 x 3 @ 90% (15 min limit)

......

WOD:

"Liz" 10 rounds for time (20 min limit)

10 push ups
10 sit ups
10 squats

NO COACHED BOOTCAMP ON SATURDAY...
Here is a fun WOD to try on your own!


MWOD: Roll legs and upper back x 2 minutes
            Mash Calves x 2 minutes/leg
            Stretch Calves and Ankles
            Band Shoulder traction x 2 minute/side

WOD
"Fury Whip"

50 Mountain Climbers
30 Box Jumps
100 Ropes

50 Db Push Press
30 Burpees
150 Ropes

50 Squats
30 T-ups
250 Ropes

50 Star Jumps
30 Plank Rows
300 Ropes

Done?
100 band pull aparts

No Bootcamp on Saturday January 18th 2014

MWOD: 1)T-Spine Ext on Roller or Peanut X30 reps

               2) Roll Lats X 1min/side

               3) Test bottom squat X 1 min

               4)Stretch calves and ankles X1 min/side

               5) Re-test Bottom Squat X1 min

SKILL: Chin-ups 5-5-5-3-3-3-1-1-1

WOD: 21 - 15 - 9

            - Box Jumps 

            - DB Push Press

Mwod:  Roll upper back & legs x 30 sec per, Roll glutes x 1 min/side, Band hip stretch from rack x 2 mins/side, Band shoulder lat stretch from rack x 1min/side

Deadlift:  5 @ 75%, 3 @ 85%, 1 or more @ 95%

For time:

20 KB swings
30 Single arm thrusters (15 per arm) (20/35)
20 Body Rows
30 Sit ups
20 SDLHP (95/65)
30 Hollow holds
20 Burpees
30 KB swings

Mwod:  Roll upper back & lats x 2mins, Couch stretch x 2mins per leg, Lacrosse ball traps & 1st rib on rack x 1min per, Pre-squat hip opener x 1 min per side

Clean & Jerk x 15 mins:  1 clean, 1 push press, 1 jerk each set

..........................

For time:

150 Lunges

*Every minute perform 5 push ups

MWOD: BOTTOM SQUAT X2MIN, OUTSIDE HIP X 1MIN/SIDE, FROG STRETCH X 2MIN, RE-TEST BOTTOM SQUAT X1MIN. BAND TRI/LAT STRETCH X1MIN/SIDE.

SQUAT: 3@70% - 3@80% - 3+@90%

AMRAP IN 15MIN:
-50 DUBS
-35 KNEES TO ELBOWS
-20 OH LUNGE WITH PLATE

Jan 09/14

MWOD: Roll upper back and lats x 3 minutes
             Band shoulder traction x 1 minute/side
             Stretch Calves and ankles x 2 minutes/side
             Bottom squat x 3 minutes

HAPPY BIRTHDAY SMASH BOX!!

Lift: Deadlift 3 @ 70%, 3 @ 80%, 3 + @ 90%

WOD: 3 Rounds
                 # 1           #2         #3
Rower       1000m     500m    250m

Dubs         70            50        25

Burpees     25             15       10

Mwod:  Roll lats x 1 min/side, Tspine ext over peanut 

roller x 20, Band lat stretch x 1min/side, 

DUB practice x 5 mins


Push up skills x 5 mins


A) 50 Push ups for time



WOD:  8 rounds for max reps



20 seconds Hang power clean (85/135)


Rest 10 seconds



20 seconds Push press (85/135) 

Rest 10 seconds 

MWOD: 1) Row 200m Easy Pace
                2) Roll Forearms x 1 min/side (On Barbell sleeve)
                3) Stretch Wrists + Forearms x 2 mins
                4) Band Lat/Tri Stretch from post x 2 mins/side
                5) Stretch Calves + Ankles x 2 min/side


SKILL: Front Rack Position (Front Squat)


LIFT: Front Squat 5,5,5,5,5


WOD: AMRAP 12 mins
              - 10 Thrusters (65/115)
              - 10 KB Swings
              - 10 Burpees

MWOD: 1) Lax Ball chest on Post x 1 min/side
              2) Internal Rotation Stretch w/band from Post x 1 min/side
              3) Smash Triceps on Barbell Sleeve x 1 min/side
              4) Outside Hip Stretch x 2 mins for each side

SKILL: "MAN MAKERS" x 5 mins




LIFT: Bench Press - 4 x 5 reps @ 85%

WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 (For Time)

              -Chins
              -Man Makers (20/35)