Thursday, March 31, 2016-Workout

Warm-Up: 

(With a Partner)
3 Rounds -
- 100m Run
- 30s Freestanding Handstand Hold
- 15 Leg Throws

- 50m Leap Frog

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press

Wednesday, March 30, 2016-Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 10 Push-Ups
- 20 Squats
- 30 Double Unders

Strength:
- EMOM for 6 minutes

-3 DB manmakers

Conditioning:
AMRAP in 15 Minutes -
- 300m Run (if inside do 50 DUs/150 singles)
- 5 MB Cleans (20/14)
- 10 MB Sit-Ups (20/14)
- 15 Wall Ball Shots (20/14)
  

Monday, March 28, 2016-Workout

Warm-up

400m run

3 rounds:

-5 inchworm push-ups

-10 air squats 

-30s Samson stretch

Skill

800m for time 

Conditioning

For Time:

21-18-15-12-9-6-3:
-Thrusters
-Burpees

M 95 lb.      F 65 lb.

Thursday, March 24, 2016-Workout

Warm-up

50 double under attempts

3 rounds:

-25m butt kicks

-25m high knees

-10 burpees

Conditioning

Coach's choice

"Easter Basket WOD"

Wenesday, March 23, 2016-Workout

Warm-Up:
5 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Jumping Squats 

Strength

EMOM for 8 minutes:

-8 DB alternating snatch

Conditioning:

For Time -
- 200m Run
- 16 Kettlebell SDHP
- 16 Goblet Squats
- 400m Run
- 8 Kettlebell SDHP
- 8 Goblet Squats
- 800m Run
- 4 Kettlebell SDHP
- 4 Goblet Squats

Post workout results to comments.

Monday, March 21, 2016-Workout

Warm-up

300m run

3 rounds

-5 pull-ups

-10 push-ups

-15 squats

Skill

Sprint Work

5 x 100m sprints

Conditioning

AMRAP in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Thursday, March 17, 2016-Workout

Warm-Up: 

(With a Partner)
3 Rounds -
- 100m Run
- 30s Freestanding Handstand Hold
- 15 Leg Throws

- 50m Leap Frog

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press

Wednesday, March 16, 2016-Workout

Warm-Up: 
5 Rounds -
- 100m Run 
- 3 Strict Pull-Ups
- 6 Deficit Push-Ups (at least 25# plate)
- 9 Jumping Squats 

Skill:

TABATA alternating

-sit-ups

-supermans

Conditioning:

AMRAP in 12 Minutes -

- 6 DB Push-Ups with Row (45/35)
- 12 DB Waiter Lunges (6 per arm)

Post workout results to comments.

Monday, March 14, 2016-Workout

Warm-up

500m row

3 rounds:

-5 pull-ups

-10 box dips

-15 jumping squats

Strength

EMOM for 8 minutes

-3 deadlifts

Conditioning

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Thursday, March 10, 2016-Workout

Warm-up

50 double unders

3 rounds:

-9 inchworm squats

-12 sit-ups

CONDITIONING

Part 1

AMRAP in 5 minutes of:

-burpees 

3 mins of rest

Part 2

20 sec on/10 sec off:

Cycling crunches

Alternating toe touch

Dynamic plank

Flutter kicks

Russian twists

High knees

Knee tuck jump

Rest 1 minute and repeat 

Wednesday, March 9, 2016-Workout

Warm-up

2 inside loops

3 rounds:

-5 push-ups

-10 sit-ups

-15 squats

Strength:

- 10 Min EMOM - 1 Power Clean, 3 Front Squats 

Conditioning:

10 Rounds -

- 100m Sprint (1 inside loop)

- 10 Push-Ups

- 10 Box Jumps (30/24)

Post workout results to comments.

Monday, March 7, 2016-Workout

Warm-up

Light jog

3 rounds:

-25m high knees

-25m butt kicks

-25m bear crawl

-30s Samson stretch

Strength

Practice squat cleans with a medball

Conditioning

For time:

  25 sit-ups

  50 single-unders

  15 squat cleans, 65 / 45 

  25 sit-ups

  50 single-unders

  13 squat cleans, 85 / 65 lb.

  25 sit-ups

  50 single-unders

  11 squat cleans, 105 / 75 lb.

  25 sit-ups

  50 single-unders

  9 squat cleans, 125 / 85 lb.

  25 sit-ups

  50 single-unders

  7 squat cleans, 145 / 105 lb.

20 min cut off 

Thursday, March 3, 2016-Workout

Warm-Up
300m run

3 rounds:

25m high knees

25m butt kicks

5 push-ups

5 squats

Skill
TABATA alternating
Planks and Hollow Rock

Conditioning

For Time:
- 400m Run
- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Wednesday, March 2, 2016-Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds:

-25m high knees

-25m butt kicks

-30s Samson stretch

Strength:

- 10 Minute Ascending EMOM - Box Jump & Kettlebell Swing

For example, first minute, do 1 box jump & 1 KBS, 2nd minute do 2 BJ's & 2 KBS, etc...

Conditioning:

AMRAP in 10 minutes of:
3 Pull-Ups
6 Push-Ups
9 Squats