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burpee

07.07.14

Warm-up 1) Mobility as needed, 2) Russian Kettle-bell breathing ladder up to 15 (53/35) Gymnastics 3) Push B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (50% of new max) EMOM x 10, focus on speed out of the bottom Conditioning 6) 3 roun
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06.14.14

Warm-up 1) 800 meter Indian run 2) Mobility as needed Gymnastics 3) Push B 4) Max rep HSPU Barbell 5) Back Squat, Week 3/ Day 4, [10 x 3@ 85%] Conditioning 6) Team WOD (3/team) 5 minute AMRAP- Clean and jerk (115/85), Reps only count while one team member is holding L-sit  1 minute re
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Tuesday the 20th of May, 2014

Take 15 minutes to practice/develop Strict pull-up or Strict Muscle Up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); Rest as needed Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row
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05.14.14

Warm-up 1) 200 meter jog every 3 minutes x 3 2) 3×10 Good morning + Back squat + good morning (45/35) Barbell 3) Clean 8×2 (Add weight from last week)) 4) Push press 3-3-3-3-3+ (70-70-70-80-90%) add 5lbs to TM Superset 8 reps Clean grip Pendlay row after each set Conditionin
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04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3×1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6
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03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per
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03.16.14

Warm-up 1) 2 rds, 200 run/ 20 push-up/ 20 GHD sit-up 2) Open WOD 14.3 or Barbell 3) Push press 5×5 Gymnastics 4) Ring dips 5 max sets Conditioning 6) 3 rounds for time: 10 Shoulder to overhead 15 Toe to bar 20 Burpee 25 Calorie row/ Airdyne
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02.28.14

Warm-up 1) 3×400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15
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02.11.14

Warm-up 1) 3 rds, 30 Dub/ 15 Hip ext/ 15 HR Push-up/ 15 GHD AM) Barbell 1) Snatch to max for day in 20 minutes, perform 1-1-1 at 90 % of max for day, 2) 10 Rep Hang clean (3/3) 3) 20 Rep back squat, add 5 lbs from last time WOD 4) 7 Minute AMRAP 3 Thruster (100/70) 3 T2B 6 Thruster 6 
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02.08.14

Warm-up 1) 5 minute HS walk practice 2) 9 T2B Every 30 Seconds x 7rds or failure to meet within time frame Barbell 3) Dynamic effort Banded Deadlift 45%x2 EMOMx12   Conditioning 4) For reps:  3 minute AMRAP, Regional standard Box jump (24/20)  rest 1 minute 3 minute AMRAP, Wall-ball(2
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