Friday 5/30/14

1.

5 rope climbs for time

(5 min. cap)

2,

150 medball sit ups

50 Dips

50 Push ups

150 medball Sit ups

Thursday 5/29/14

1.

3 rounds

2 min amrap wall ball shots

5 min amrap pullups

2min rest

2.

Mobility session with foam rollers and lacrosse balls

Wednesday 5/28/14

1.

Push Press

5x3

2.

teams of 2

20 min amrap

5 Deadlifts (225/135)

10 box jumps

-One athlete starts the amrap while athlete 2 runs 400 meters. When athlete 2 returns from the run, the athletes switch jobs. Continue to alternate running and deadlifts/box jumps for the entire 20 minutes. The team with the most rounds as a team wins

Tuesday 5/27/14

1.

Hang squat cleans

5x3

2.

5 rounds

40 Double-unders

30 sit ups

20 Kettlebell swings

Friday 5/23/14

1.

"Isabel"

For time:

Snatch 135 pounds, 30 reps

(power or squat)

2.

For time

1000 meter row 

Thursday 5/22/14

1.

50 push-ups

50 hollow rocks

50 double-unders

5 rope climbs

50 double-unders

50 hollow rocks

50 push ups

2.

3 rounds 

200 meter row

rest as needed

Wednesday 5/21/14

1.

3 attempts to accumulate max time hanging from pull-up bar. *8minute time cap*

2.

8 Rounds

10 alternating one arm dbThrusters (55/25)

Run 100 meters

Tuesday 5/20/14

1.

Back Squats

5x5 @75%

2.

750 meter row

100 walking lunges

50 lateral hops over the bar

25 dead lifts (185/115/)

Monday 5/19/14

1.  Teams of 3

One athlete works at a time:

100 Pull ups

100 Burpees

100 Box Jump Overs, 24/20

100 Hang Power Cleans, 135/95

100 Box Jump Overs, 24/20

100 Burpees

100 Pull ups

Friday 5/16/14

1.

10 min. emom

odd- 10 toes to bar

even- 10 box jumps

2.

3 rounds of

2 min. amrap

3 hspu

10 double unders

1 min rest

Thursday 5/15/14

1.

if didnt complete yesterday

Pre paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

-or-

7 min amrap

200 meter run

5 ohs 65/95

10 hand release push ups

2.

5 min amrap

rope climbs

Wednesday 5/14/14

1.

Pre paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

2.

shoulder press

10x5

Tuesday 5/13/14

1.

For time

50 med ball sit ups

50 hollow rocks

2.

21-15-9

hang power cleans(135/95)

burpees

Monday 5/12/14

1.

back squats

6x6 @ 70 %

2.

8 min. amrap

10 wall ball 

10 push ups

Friday 5/9/14

1.

30 minute amrap

In teams of 2 

5 Hang power cleans(75/115)

10 lateral hops over the bar

15 air squats

*1 partner completes an entire round while the other partner rests, then they switch. 

2.

“cash out”

in teams of 2 complette 150 medball sit ups (as a team)

Thursday 5/8/14

1.

Ring/ Bar Muscle up practice 

2.

3 RFT

20 Pull-ups

30 KB swings(35/53)

40 Double-unders

Wednesday 5/7/14

1.

Deadlift

3-3-3

2.

12  min armap

1 min. plank hold(top of the push up)

1 min. in the bottom of the squat

1 minute superman hold

Tuesday 5/6/14

1.

15 mins to establish 1rm Power clean

2.

3 rounds

200meter weighted run(45/25lb plate)

50 meter waiters walk rt arm (45/25lb plate)

50 meter waiters walk lt arm (45/25lb plate)

Monday 5/5/14

1.

10 minutes to practice handstand walks

2.

10 rounds for time of:
1 rope climb

200-meter sprint

Friday 5/2/14

1.

If you did not get a 1rm back squat yesterday, do it today.

-or-

15 minutes to practice handstand walks or shoulder/head taps

2.

"Randy"

75 Power Snatches for time, 75/55