Saturday June 1,2013

MWOD: Roll legs, glutes and upper back with roller & lax ball

              Band hamstring stretch x 2 minutes/leg

              Frog stretch x 2minutes 

              Band lat/tri stretch x 1 min/side

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

WOD: 

ABDOMINUS 2.0 - 1 Round For Time

AB Wheel x 15

Prowler Sprint x down+back (high)

V-Ups x 20

Burpee Broad Jumps x 15

Leg Raises x 30

Prowler x down + back(low)

Russian Twist x 40

Dubs x 30

Sit-ups x 50

Prowler x down+ back (high)

Plank x 20 shoulder touches

Rower x 250

Thursday May 30,2013

MWOD: Bottom Squat x 3 minutes
               Stretch wrists & forearms x 2 min./side
               Couch Stretch x 1min/side
               Band lat & triceps combo x 1min/side

MAY 2013 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:  Roll IT bands x 1 min/side, Roll calves w lacrosse ball & tack and stretch x 1 min/calf, Roll triceps with barbell, Band lat/tri stretch x 1 min/side
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Skill:  Dub practice x 5 mins

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21, 15, 9 rep rounds for time:

• Front Squat 55/95
• Box Jumps - 24″/20″

Rest

21, 15, 9 rep rounds for time:

• KB swings
• Plank rows 20/40

Rest

21, 15, 9 rep rounds for time:

• Row for cals
• Toes to bar

  

Tuesday May 28,2013

MWOD: Roll Quads and Glutes with lax ball x 1min/side
               Couch Stretch x 1min/side
               Band Shoulder Traction x min/side
               Bottom Squat x 4 minutes

Skill: Snatch Balance - 6 Minutes

Lift: Bench 5@65% 5@75% 5@85%

WOD: CASA MAYA
1 minute of burpees
1 minute of jump rope
1 minute of v-ups
1 minute of push-ups
1 minute of DB side raises

**** 3 Turkish Get-Ups per arm after every minute ****

MWOD: Roll Quads and glutes with Lacrosse Ball x 1min/side
               Couch stretch x1min/side
               Band Hamstring from rack x1min/side
               Outside Hip Opener on box x1min/side
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LIFT: SQUAT- 5@ 65%, 5@ 75%, 5@ 85%
                         Add 5 pounds to working max if last weeks cycle was a success
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WOD: AMRAP Team Relays 12min
            5 flips of the tire
            1 lap
            20 weighted lunges
           

Mwod:  Roll legs & upper back, Roll glutes w lacrosse ball x 1min/side, Outside hip stretch x 2mins/side, Couch x 1 min/side

Deadlift- 3 @70%, 3@ 80%, 3 or more @90%

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AMRAP in 8 mins, add 1 rep each round
DB Renegade Row 40/25lbs DB’s
DB Snatch 45/25 

*snatches add 1 per arm*


AMRAP in 10 mins, add 2 reps each round
OH Lunge 45/25 plate
Box Jump

*Lunges and 2 per leg* 

MWOD: Roll Upper back + lats with Lacrosse Ball on Floor, Pre-Squat Hip Opener x1min/side, Band lat Stretch w/ retraction x10/side, New MWOD: OH Extension on Roller + Barbell
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Skill: Cleans x 5mins
Lift: 5 Sets of: 1 Power Clean, 1 Squat Clean, 1 Jerk
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WOD: 12 Min EMOTM
- 3 Push Press (65/95)
- 6 Barbell Row (65/95)
- 18 Jax