6/27/2014

Thursday 6/26/14

Benchmark Wednesday: Josh

New 3 Part Board. RX Option, and Two Scaled Options to Chose From

6/23/14

6/20/2014

6/19/2014 WOD

Benchmark Wednesday: Badger

Happy Birfdayyyyy Anthony!!

Warm-Up- 2 Rounds

300m Run

10 Ball Slams

20 Jump Rope

Mobility-Hamstrings

Banded Hammy

Foam Roll Hammy

Hamstring Wall Stretch

Pre-Game- Bring Sally Up

Advanced- 135/95

Intermediate- 95/65

Beginner- Air Squat

Following the squats we will do Sally Up for Push-ups as well

WOD- 4 Rounds

100m Run

10 Bar Facing Burpees

6/12/2014

Tabata Everything

Warm-Up

100m Row----100m Run

200m Row---- 200m Run

300m Row---- 300m Run

400m Row---- 400m Run

WOD- Tabata Everything

Hang Cleans @ 95/66#

Burpees

Pull-Ups

Front Squats @ 95/65#

Hollow Holds

Perform hang cleans for 20 seconds then rest for 10. 8 rounds. Then perform burpees 20 seconds and rest for 10. 8 rounds. And so on until all 5 moves are completed. 

Monday 6/9/2014

6/6/2014

Thursday 6/5/2014

Warm-Up

Lateral Speed & Agility

Mobility

Overhead BandedDistraction

Barbell Quad Smash

Wall Stretch for Hammy's 

Pre-Game- 5X2

Split Jerks

WOD- EMOM 12 Minutes 

3 Clean & Jerks

6 TTB

Wednesday Benchmark WOD- Victoria

Warm-Up- 2 Rounds

400m 

50 Jump Rope

10 Air Squats

Mobility

IT Band Smash w/ foam roller

Calf Smash w/ foam roller

Thoracic Spine Smash w/ foam roller 

Pre-Game

Prep for WOD ;)

WOD- 5 Rounds

10 Thrusters @ 95/65 

14 Box Jumps 

12 SDHP @ 95/65

12 Burpees 

27 KBS @ 53/35#

Tuesday 6/2/2014

Warm-Up- 2 Rounds

300m Run

10 Mobility Test Squats

5 Inch Worms

3 Burpees

Mobility

Double Lax Ball Foreaem Smash

Double Lax Ball Calf Smash

Single Leg Flexion- ER Bias

Classic Calf Mobilization 

Pre-Game

Sled Run Forward Down Gym

Sled Walk Backwards Down Gym

WOD- 4 Rounds

10- One Arm DB Snatch/Arm @ 45/30#

200m Run

10- One Arm DB Thruster/Arm @ 45/30#