Friday 3/1/13

1 REP MAX Retest
Push Jerk 1111111
Squat Clean 1111111
Squat Snatch 1111111

Thursday 2/28/13

:SKILL:
Muscle up progressions

:WOD:
(compare to 7/10/12)
AMRAP in 15min
20 Lateral Jumps Over Bar
15 Sit-ups
10 Push Press (75-115)

--------------------------------
Carolina One Volleyball Homework
100 burpees for time

Wednesday 2/27/13

:SWOD:
Squat snatch 3x5 (40.50,60%)
:WOD:
3 rounds
21 Knees to elbows
21 Kettlebell swing
21 Pushups
3 Rope climb
21 Box jumps
21 superman

Tuesday 2/26/12

:SWOD:
Squat Clean 3x5
(40.50,60%)

:WOD:
6 rounds
5 power clean (@80%)
Run 200m

Monday 2/25/13

:SWOD:
Push Jerk
3x5 (40.50,60)

:WOD:
12-9-6-3 reps for time of:
Power snatch(65/95)
Burpee

:Cash out:
800 meter run

Friday 2-22-13

:SKILL:
2min max double unders

:WOD:
Partner Workout:
4 rounds for time of:
40 HSPU
30 Partner Burpees
20 Pull ups

Thursday 2/21/13

:SKILL:
10 Skin-the-Cats

:WOD:
3 rounds
800 meter run to begin each round
21-15-9
Deadlifts(115/205)

Wednesday 2-20-13

:SWOD:
Squat Clean
5-3-1
(75,85,95%)

:WOD:
20 minute amrap
12 1 arm DB push press(alternate arms each round)
24 air squats
30 foot bear crawl

Tuesday 2/19/13

:SWOD:
Push Jerk 5-3-1
(75,85,95%)

:WOD:
6 rounds
100 meter sprint
10 pull ups
100 meter sprint
10 Burpees
rest 30 seconds

Monday 3/18/13

:SWOD:
Squat snatch
5-3-1
(75,85,95%)

:WOD:
100 DoubleUnders
25 Wall Balls
75 DoubleUnders
25 Wall Balls
50 DoubleUnders
25 Wall Balls

PALEO UP!
You have until Tuesday to buy in for the challenge.

Friday 2-15-13

:SKILL:
5 Sled Sprints (45/90)

:WOD:
5 rounds for total reps of
2 minute AMRAP of:
30 Nasties
20 AbMat Situps
15 HR Pushups
30 seconds rest after each round

Thursday 2/14/13

:Skill:
Row 500m
(Straight legs)

:WOD:
4 rounds
2 Rope Climbs
10 Thrusters(65/95)

---------------------------
Carolina One Volleyball
"homework"
5 rounds
10 vertical jumps ( jump as high as you can, land and do it again),
10 push-ups

Wednesday 2/13/13

:SWOD:
Squat Snatch 3x3
(70,80,90%)

:WOD:
12 minute AMRAP
5 KB swings(35/53)
10 T2B
15 Wall Ball Shots

Tuesday 2/12/13

:SWOD:
Push Jerk 3x3
(70,80,90%)

:WOD:
Complete 3 rounds:
Each round lasts 2 minutes.
2 Power Cleans @ 80% of 1RM
then
Max Box Jumps (20-30)
*Rest 3 minutes between each round

Monday 2-11-13

:SWOD:
Squat Clean
3x3
(70,80,90%)

:WOD:
Complete 4 rounds:
1 Minute Max Reps of One Arm DB/kb Power Clean + Push Press (RT) 25-53
1 Minute Max Reps of One Arm DB/KB Power Clean + Push Press (LT) 25/53
1 Minute of Plank Hold(from elbows)
(10 burpee penalty if you break on the plank holds)
Rest 1 minute between rounds.

HAPPY BIRTHDAY TO MY FAVORITE 5 YEAR OLD, Lynnlee!

Friday 2/8/13

:SKILL:
Jumping good mornings
3x10(45lb max)
:WOD:
(compare to 3/1/12)
AMRAP in 12min
3 Wall Walks
7 Deadlifts(75-185)
10 Toes to Bar

Thursday 2/7/13

:SKILL:
muscle up progressions

:WOD:
“FRAN”
21-15-9
thrusters(65/95)
Pull ups

------------------------------
Carolina One Volleyball Homework
:WOD:
Run (3) three 300 yard shuttles.
Rest 5 minutes between shuttles.

300 yard shuttle
runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

Wednesday 2/6/13

:SWOD:
Squat snatch
3x5 (65,75,85%)
:WOD:
500 meter row
50 KB Swings
40 box jump overs
30 push ups
20 DB Cleans (15/45)
10 toes to bar
5 rope climbs

Tuesday 2/5/13

:SWOD:
Squat Clean 3x5 (65,75,85%)

:WOD:
For time:
30 Handstand pushups
10 Pullups
20 Handstand pushups
20 Pullups
10 Handstand pushups
30 Pullups

Monday 2-4-13

:SWOD:
Push Jerk
3x5
(65,75,85%)
:WOD:
7 min amrap:
Squat clean (65135)
(perform 4 lateral hops over the bar on the top of each minute)

February beginners bootcamp!