7.25.2014

Warm up: 400m run, 20 burpees

Mobility: 1′ PVC pass through, 1′ each foot on box hamstring stretch, 1′ each side LAX ball glute smash

WOD: “Diane” = 21, 15, 9 – Deadlift (225/185) HSPU

Cashout: 200 ab cashout = 100 situp , 100 alt heel touch

7.23.2014

Warm up: run 400m, 20 burpees

Mobility: 2′ squat therapy, 1′ ea side OH tissue smash

WOD:

10′ AMRAP = 12 kb swing, 12 goblet squat, 12 SDHP, 400m run,

REST 2′

10 ‘ AMRAP = 6 kb swing, 6 goblet squat, 6 SDHP, 200m run

7.22.2014

Warm Up: Run 400 m, 20 burpees

Mobility: 1’ each side tricep smash LX or barbell, 1’ each side couch stretch, 1’ each side LX glute smash

Strength: Strict Press = 5, 3, 3, 2, 2, 2, 1

WOD: 10 > 1 = Push Press / Alt. Barbell front rack lunge

7.21.2014

Warm Up: Run 400 m, 20 burpees

Mobility: 1′ barbell calf smash, 1′ lax ball shoulder

WOD: 5′ double unders, rest 3 min, 4′ double unders, rest 2′, 3′ double unders, rest 1′, 2′ double unders, rest 30s, 1′ double unders

Cashout: 200 rep abs = 50 flutter kicks, 50 alt heel touches, 50 situps, 50 russian twist

 

 

7.16.2014

Warm Up: 25 jumping jacks, 25 squat benders, 25 push ups, 25 sit ups, with 4 laps around the gym

Mobility: 1′ LAX ball t-spine smash, 1′ each side posterior shoulder smash, 1′ LAX ball Hamstring

Strength: Barbell Row = 15, 12, 10, 8, 6, 4, 2

Cashout: Run 1 mi. for time

7.15.2015

Warm Up: 25 jumping jacks, 25 squat benders, 25 push ups, 25 sit ups, with 4 laps around the gym

Mobility: 1′ PVC pass through, 1′ wrist mobility, 1′ side gut smash

Strength: 8′ Tabata Hollow Holds (20s work / 20s rest)

Skill: Handstand work

WOD: “Little Chelsea” 15′ EMOM = 5 pull ups, 10 push ups, 15 squats

7.14.2014

Warm Up: 25 jumping jacks, 25 squat benders, 25 push ups, 25 sit ups, with 4 laps around the gym

Mobility: 1′ each side tricep and lat stretch, 1′ banded super front rack, 1′ hip distraction, 1′ ea. LAX ball glute smash

Skill: Working Front Squat progressions

WOD: 3 RFT: 50 double unders, 10 Front Squats

WOD Cashout: 50 side leg drops, 50 tuck ups, 50 bicycles, 50 situps

7.9.2014

Warm Up: 5′ Chipper Warm up =

0-30 = front arm circles

30-60 = back arm circles

1-1:30= Jumping Jacks

1:30-2 = Air Squat

2-2:30 = Good Morning

2:30-3 = Burpee

3-3:30 = Push Up

3:30-4= Down/Up dog

4-4:30 = Back extension

4:30-5= Sit up

 

Mobility: 1′ LAX hamstring, 1′ Foot on box hamstring, 1′ PVC passthrough

Skill: Review proper Deadlift technique

Strength (Post WOD): Deadlift 3×5 @ 65-70% 1RM

WOD: 20′ AMRAP =

4x down and back

15 pull ups

4x down and back

15 Deadlifts

7.8.2014

Warm Up: 5′ Chipper Warm up =

0-30 = front arm circles

30-60 = back arm circles

1-1:30= Jumping Jacks

1:30-2 = Air Squat

2-2:30 = Good Morning

2:30-3 = Burpee

3-3:30 = Push Up

3:30-4= Down/Up dog

4-4:30 = Back extension

4:30-5= Sit up

 

Mobility: 1′ Lax Ball quad smash, 1′ banded shoulder

 

Skill: 15-20′ of Jerk Skill Work

 

WOD: 3 RFT = 30 Air Squats, 10 Jerks

 

$$$ 200 Ab Cashout $$$