MWOD: 
Row 2 mins
Smash calves on barbell X1 min per side
Stretch calves X2min per side
Frog stretch X 2mins


Lift:  Squat 5X3 reps @ 90%


WOD:  14. mod1

10 min AMRAP

30 Dubs
15 DB Snatch (30/50)

Feb 27

MWOD:  Bottom Squat test 1 minute
              Monkey Bar Of Death x 1 minute/side
              Band Distracted Hip Stretch x 1 minute/side
              T-Spine Extension on Roller x 30 reps
              Bottom Squat Re-test x 3 minutes

February 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:  Row 2 mins, stretch wrists on floor x 1 min, roll chest/shoulders w ball, Frog x 2mins, Roll calves with barbell on floor x 1 min/side

LIFT:  5 Rounds (add weight each round)

Strict press x 1
Push press x 3
Push/Split jerk x 5


WOD:  5 Rounds for time

10 SDLHP (65/95)
20 Front Squats (65/95)
30 Russian Twists

Mwod:  Row 2mins,  Band hamstring stretch from rack x 2 mins per side- make sure to contract/relax,  Double lacrosse ball traps x 1 min, Tspine ext over roller x 10, Couch stretch x 2mins/side-glute on, contract/relax

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Deadlift- Work up to 4x4 @ 85-90%


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For time:


15-10-5 reps of Thrusters (25/45)
21-15-9 cal row
15-10-5 reps of Lunges/leg (25/45)

Saturday Feb 22, 2014

MWOD:Outside hip Stretch x 2 minute/side
             Frog Stretch x 2 minutes
             Band Shoulder traction x 1 minute/side
             Band Tri/lat stretch x 1 minute/side

Bringing back a 2011 WOD:

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

Finished:

4 Rounds:
20 Pull aparts
200m Row

MWOD: Build your own MWOD adventure!!! 10 minutes

Do you sit all day? couch stretch + band hamstrings + t-spine ext.
Are you a runner? smash calves + lax ball glutes + monkey bar of death
Does your shoulder MOB suck? lax ball pecs/traps/first rib + band shoulder traction + roll lats

WOD: 10-9-8-7-6-5-4-3-2-1 for time

Deadlift
Hang cleans     (65/95)
Push press

Mwod:  Row 2 mins, Roll chest x 10 passes each side, Tspine ext over roller x 10, Couch x 2mins/side, Band lat stretch x 1 min/side


Bench 4 x 5 reps @ 80-85%

3 rounds, 1 minute each for max reps

Sit ups
Box Jumps
Push press (65/95)
SDLHP (65/95)
Row (cals)

Must be the PEI Potatoes!

Tuesday, February 18, 2014

MWOD: -Row (2 minutes)
               -Outside hip on box or bench (1 minute/side)
               -Smash calves on roller (1 minute/ side)
               -Stretch calves (1 minute/side)
               -Bottom squat (2 minutes)


Lift: Squat 3x10 reps @ 70%


WOD: 10-9-8-7-6-5-4-3-2-1 for time (20 minute time limit)


         Chin ups
          Hand release push ups

Mwod:  Row 2 mins, Stretch wrists on floor x 1 min,  Band lat/tri stretch from rack x 1min/side, stretch calves x 2mins/side, Roll chest and shoulders w lacrosse ball x 1min/side


FRONT SQUATS x5 x 12 mins

15 min AMRAP

7 Box jumps
7 Hand release push ups
7 Sit ups
7 Body rows

MWOD: Super frog with plate x 2 min.side + contract and relax
             Band distracted hip stretch from rack x 1 minute/side
             Stretch Calves and ankles x 2 minute/side
             bottom squat x 3 minutes

MWOD Skill: Monkey Bar of Death

Lift: Dead lift 5 x 3 @ 90%

Skill: Split Jerk 5-10min

WOD: EMOTM 10 minutes
Push Press x 1
Push Jerk x 1
Split Jerk x 1

Mwod:   Row 2 mins, Roll lats x 10 passes/side, Band lat stretch x 1 min/side, Tspine ext over roller x 10, Bottom squat x 2mins

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

Turkish get ups:  5, 4, 3, 2, 1 /arm

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

WOD:  30-20-10-20-30 reps of

KB swings

V-ups

Dubs

Feb 11

MWOD: Lax ball pec on post x 1 min/side
            Smash triceps on barbell sleeve x 1 minute/side
            Band internal rotation stretch x 1 minute/side
           Couch stretch x 2 minute.side

Lift: 2 ct pause bench  x 4 reps - 15 minutes


WOD: MOD Bear Complex

Deadlift x 1
Clean x 1
Front squat x 1
Push press x 1
Jerk x 1

Start with bar and add weight every successful round. (5/10)

Mwod:  Row 2 mins easy, Super frog with band from rack & plate (see video below) x 2mins/side,  Band hip stretch from rack x 1min/side (paperclip), Shoulder external rotation stretch w stick x 1min/side

Super frog





Lift:  Squat 4 x 6 @ 80-85%

WOD:  Ladder rep burpees EMOTM

Min 1:  1 burpee
Min 2:  2 burpees
Min 3:  3 burpees
etc.
...until you can't complete the reps in a minute.

Finished early?  100 Pull aparts

Saturday Feb 8/14

MWOD: 1) Row 200m Easy
             2) Frog Stretch x 2 mins
             3) Lax Ball Glutes x 2 mins/side
             4) Smash Pecs with Lax Ball on Post x 1 min/side


LIFT: 2ct pause deadlift - 5 x 3reps

WOD:

8 rounds - 15 minute time limit

8 walking lunges forward
8 walking lunges backwards
8 push-ups

MWOD: Band lat/tri stretch x 1 minute/side
            lax ball smash pecs on post x 1 minute/side
            Outside hips stretch x 1  minute/side
            Barbell internal rotator smash on floor x 1 min/side

Skill: Cleans ------> get under the bar x 10 minutes

Bench 5 x 2 @ 95%

WOD: 12 min amrap

Turkish get-ups  ------>1,2,3,4,5,6,7,8,9.....
(per arm)

1 minute bottom sqauat

Mwod:  Roll lats & upper back x 2mins, Stretch wrists on floor x 1 min, Outside hip stretch on box x 2mins/side (freestyle), Band hamstring from rack x 2mins/side

CHINS:  AMRAP in 12 mins

WOD:  5 Round for reps

30 sec Thruster (65/95)
30 sec rest
30 sec Wall Ball
30 sec rest
  

MWOD: Row 200m easy
             Roll upper legs/quads x 1 minute/side
             Lax ball smash pecs on post x 1 minute/side
             Pre squat hip opener x  1minute/side
             Stretch wrists and forearms x 2 minutes

LIFT: Squats 5 x 3 @ 90%

WOD: 12 minute clean ladder

65,75,85,95,115,135lbs 

45 sec/ 15 seconds

Progress Forward every successful lift. If you miss drop back to the previous bar and continue preforming reps for the duration. 

Mwod:  Lacrosse ball chest and shoulders on rack x 1 min/side,  Band OH shoulder stretch x 1min/side, Roll upper back x 20 passes, Tspine ext over roller x 20, Couch x 2mins/side


Bench 4 x 5 reps @ 85%

WOD: 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)

Compare to Dec 30th.