9/1/15

Monday-Only running 1 class at 10 a.m.

8/25/14-8/28/14

Monday:
Benchmark: For Time-50 T2B *5min time cap
Strength:Strict Press 5x5@70%
WOD- On a 12 min Running Clock.
1 min max- Deficit Push ups 45s/25s
1 min max - Back squat 95/65
2 min max-Deficit Push ups
2 min max -Back squat
3 min max-Deficit Push ups
3 min max -Back squat * total number of reps is score.

Tuesday: Strength/skill: 10 min Emom- 2 Cleans @ 70%*Drop and reset*
WOD:  8 Rounds for time
           14 KBS Snatches 55/35
           30 DU(3:1)
* Alt arms after each round


Wednesday:20min AMRAP:
12 S2O (115/75)
10  OH Lunges
800m run
Fun Stuff(optional): Air dyne: 15 min
30 sec on 30 sec off

Thursday:Warm up-15 min of Mobility
WOD- 2 Rounds not for Time.
Run 800m
50 air squats
Row 1500m
30 Russian KBS 70/55
Air Dyne 5 min at Moderate Pace
20 GHDS

Friday- :))))

7/22/14

 2 rounds of MSCF Warm Up
"Karabell"
10 Rounds
 3 Snatches 135/95
15 Wall Balls
20min time cap

7/21/14

Strength: 6x2 Split Jerk

WOD:3 Rounds
          25 cal row
          15 Kbs 70/55

7/20/14

WOD: 10 to 1 front squats 155/115
* 30 double Unders between rounds (3:1)

Fun stuff: 4x400 run on every 3rd min

7/19/14

Strength: 15 min to find  1rm  strict press
WOD
10 rounds of:
5 pull-ups
10push ups
15 air squats
Rest 3 min
21-15-9
Deadlift 205/135
Box Jump overs 24/20

7/18/14

Strength:25min to find 1RM Back Squat

WOD:8 min Amrap
Run 100m
10 Burpees

7/15/14

Good mornings:3x8
WOD:14 EMOM
1st-30 Sec Air Dyne Sprint
2nd-7 unbroken Thursters 115/75
         
         

7/14/14

WOD:5000m Row
*ot2m get off erg and complete 10 sit-ups*

7/13/14

Strength/skill: 2 clean pulls+1 full clean build to a heavy set with good form
WOD:8 min AMRAP
5 T2B
20 Double Unders
5 burpees
         

7/12/14

WOD: For Time
     Row 500m
Rest 10min....then

 Strict Press Biathlon800m Run
21 Unbroken* Strict Press, 95/65
800m Run
18 Unbroken* Strict Press, 95/65
800m Run
15 Unbroken* Strict Press, 95:65

*200m Run penalty must be completed any time the strict press is broken.

7/11/14

WOD: 15 AMRAP
           12 Box Jumps 24/20
           10 Wall Balls 20/14
Strength: Pause Back Squat 5x4 *3sec count(build to a heavy set)

7/8/14

WOD: 70 Pull ups
  70 kbs 55/35
  70 Double Unders(3:1)
  70Air squats
   1200m Run
*35 min Time cap
     

7/7/14

Strength: 5x3 Clean(Squat )* drop and reset *moderate to light load focus on technique

WOD :4 Rounnds
       21 sit ups
        15 hand release Push ups
         9 Overhead squats 115/85

1. 
   

7/6/14

5x2 deadlift @. 85%
WOD:16 emom
   200m row
    8 goblet lunges 70/55

7/5/14

Strength: Strict Press  6x3 @80%
WOD: "Isabel"
For Time 30 snatches 135/95 Time Cap 12:00