W.O.D.

Tuesday, April 14, 2015

STRENGTH & CONDITIONING CLASSES Pull up 4 sets, 5 reps increase difficulty/weight 10 min AMRAP Modified Strict Cindy 3 strict pu, 6 pushup, 12 air squats BURN CLASSES 4 rounds for time of: 400 meter run 40 Russian Twist w/Dumbbell 40 Kettlebell Sumo Deadlift

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Monday, April 13, 2015

STRENGTH & CONDITIONING CLASSES Power Clean 5 rep max 7 rds 5 power cleans 20 double unders BURN CLASSES For time: 55 Kettlebell Swings 55 Overhead Lunges 55 Dumbbell Push Press 55 Alternating Dumbbell Snatch 55 Slam Balls

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Friday, April 10, 2015

Front Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% 9 min AMRAP 3 T2B, 3 FS (115#/75#) 6 T2b, 3 FS (115#/75#) 9 T2B, 3 FS (115#/75#) . . . .

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Thursday, April 9, 2015

Partner Assisted Resisted HS 4 sets of 10 Kettlebell Biathalon (20 min cap) 3 rounds 400m run 40 KB swings *each time you break KB, 10 burpees

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Wednesday, April 8, 2015

1st rib mobility w bar Push Press – 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Jackie, 1,000m row then 50 thrusters (45/35) 30 pull-ups

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Tuesday, April 7, 2015

STRENGTH & CONDITIONING CLASSES Mobility Ankle & Calf work ————————————————————————— Conditioning For time complete: 800 Meter Run 60 Double Unders 40 Sit-ups 20 Pushups 40 Sit-ups 60 Double Unders 800 Meter Run  

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Monday April 6, 2015

STRENGTH & CONDITIONING CLASSES Strength Snatch 2 rep max ————————————————————- Conditioning 3 rounds for time of: 12 Snatches (115#/75#) 10 Box Jumps (24″/20″)   BURN CLASSES 2 rounds for time of: 400 meter run 30 Kettlebell Swings (55#/35#) 20 Ball over Shoulder (100#/70#) 10 Man Makers (35#/25#) 20 Ball Over Shoulder 30 Kettlebell Swings  

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STRENGTH & CONDITIONING CLASSES

  For time:     60 calorie row, then, 4 rounds of     15 Burpees     15 Chest-to-bar Pull-ups     30 Sit-Ups   BURN CLASSES As many reps as possible in 30 minutes of:     2 minutes of work, 1 minute rest:     20 Slamballs     20 Jumping Lunges     20 Dumbbell Russian Twists     20

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STRENGTH & SKILLS CLASS @ 8 A.M.

  STRENGTH & CONDITIONING CLASS @ 9 A.M. Teams of team complete 4 rounds for time of:     200 Meter Farmer’s Carry     50 Box Jumps     50 Front Squats *split each as you like.

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ENDURANCE CLASS

  90 seconds on, 1 minute rest; 90 seconds on, 45 seconds rest; 90 seconds on, 30 seconds rest; 90 seconds on, 15 seconds rest; 90 seconds on, 30 seconds rest; 90 seconds on, 45 seconds rest; 90 seconds on. **Goal is to maintain the same distance each round.

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