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Mobility:

Calf stretch

Strength/Skill

Rope Climb

WOD:

AMRAP in 15 minutes of:

1-Rope Climb

10-Push Ups

20-Box Jumps

30-Double Unders

Post number of rounds to comments.

Mobility:

Shoulder/Hip Flexor

Strength/Skill

Sit Ups/Back Extensions

25-25-25

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull Ups

Post time to comments.

Mobility:

Hamstring/Calf

Strength/Skill

Dead lift Technique

WOD:

"Christine"

3 Rounds for time of:

500 Meter Row

12-Body Weight Dead lifts

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Hip Flexors/Pigeon Stretch

Strength/Skill

Front Squat

5-5-5

WOD:

4 Rounds for time of:

10-Front Squats (135/95)

12-Ring Dips

40-Double Unders

Post weight and time to comments.

Mobility:

Shoulder prep

Strength/Skill

Press Complex

WOD:

3 Rounds for time and reps of:

Max Press

Max Push Press

Max Push Jerk

200 Meter run

use 80% of 1RM press

Post time and reps to comments.

Mobility:

Wall Splits

Strength/Skill:

GHD Sit ups/Back extensions

25-25-25

WOD:

5-10-15-20-25-30-35-40-45-50 Double unders

Perform one round of Cindy after each round of double unders

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

Press 5-5-5 or Snatch technique

WOD:

3 Rounds for time of:

400 Meter run

15-Snatch (75/55)

9-Handstand push ups

Post weight and time to comments.

Mobility:

"Work on your bits..."

Strength/Skill:

Rope climbs

3-3-3

WOD:

"Monkey Business"

21-18-15 rep rounds of:

Kettlebell swings (55/35)

Toes to bar

Calories on rower

Post time to comments.

Mobility:

"Femur through the butt"

Strength/Skill:

Deadlift

5-5-5

WOD:

"Yogi"

10 rounds of:

10-Wallball (20/14)

100' Bear Crawl

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

OFF

WOD:

In 3 minutes complete the following:

400m run

Max reps pull ups/sit ups

rest 3 minutes

x6

Rounds 1, 3, 5 are pull ups

Rounds 2, 4, 6 are Sit ups

Post total reps to comments.

Mobility:

"Beauty Queen"

Strength:

3 Rep bench max

WOD:

Amrap in 15 minutes of:

10 Box Jumps (24"/20")

15-Push ups (with release)

10 Double unders

Post weight and rounds to comments.

Mobility:

Squat Prep

Strength/Skill:

Back Squat

5-5-5

WOD:

21-15-9 Rep rounds of:

Sumo Deadlift High Pulls (95/65)

Overhead Squats (95/65)

Post weight and time to comments.

Mobility:

Bully Stretch

Strength/Skill:

Ring Dips

WOD:

5 rounds for time of:

7-Ring Dips

14-Pull ups

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Skater Stretch

Strength/Skill

GHD Sit ups

WOD:

7 Rounds for time of:

10-calories on rower

10-GHD Sit ups

10-Wall ball (20/14)

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill

OFF

WOD:

"Cindy"

AMRAP in 20 Minutes

5-Pull ups

10-Push ups

15-Air squats

Post number of rounds to comments.

Mobility:

Runners Stretch

Strength/Skill:

Overhead Walking lunges

WOD:

5 Rounds for time of:

50 foot overhead walking lunges (45/35)

21-Burpees

Post time to comments.

We will be closed this Friday, Saturday and Monday. We will be back to a normal schedule on Tuesday. Sweat shirts and tee shirts should be here on the 23rd!!! They are all American made, which was harder to do than you think... The shirts are 25.00 dollars and the sweat shirts are 38.00 dollars.

Mobility:

Bully Stretch/Paleo chair

Strength/Skill

Power clean

3-3-3

WOD:

5 Rounds for time of:

15-Kettlebell swings (55/35)

15-Power cleans (95/65)

15-Box jumps (24"/20")

Post weight and time to comments.

Mobility:

Pigeon stretch

Strength/Skill

Press

5-5-5

Rope climb technique

WOD:

3 rounds for time of:

3-Rope climbs

50-Double Unders

25-Wall ball (20/14)

Post weight and time to comments.

Mobility:

Couch Stretch

Strength/Skill:

Athlete's choice

WOD:

Every minute on the minute perform

7-Deadlifts (135/95)

5-Dumbbell Thrusters (35/25)

3-Box Jumps (24/20)

till you can no longer finish round in that minute.

Post number of rounds to comments.