Thursday, March 29, 2018

Warm Up:

Stretch

Light Jog

10 Push-Ups

20 Sit-Ups

30 Lunges

50m Broadjump

Skill:

Alternating TABATA

- Bar Jump Overs

- Squats

Conditioning:

AMRAP in 20 Minutes

- 200m Run

- 10 Box Jumps

- 15 Push Press

Wednesday, March 28, 2018

Warm-up:

400m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skill:
Wendler Week 1 Deadlift

Conditioning:

For Time:
21-15-9
- Thrusters (95/65)
- Burpee Box Jumps

Video Demos of the movements:

Thruster - https://www.youtube.com/watch?v=aea5BGj9a8Y
Burpee Box Jump -http://gymnasticswod.com/content/burpee-box-jump

Monday, March 26, 2018

Warm-up:

400m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skill:

Find 1 RM Deadlift (If you did not do last week)

OR
TABATA

- Sit-Ups

- Push- Ups

Conditioning:

Baseline (for those who did not complete last week)

OR

AMRAP in 7 Minutes-

- 150m Shuttle Run

- 7 Power Cleans (115/75)

- 7 Pull-Ups

Rest 3 Minutes and Repeat AMRAP

Thursday, March 22, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Skill:
Alternating TABATA
- KB Swings
- KB Goblet Squats

Conditioning:
21-15-9
- Box Jumps
- Deadlifts

Wednesday, March 21, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Skill:
AMRAP 2 min. Sit-Ups

Conditioning:

This workout is similar to Crossfit's "Fight Gone Bad"

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (20/14)
2. DB Benchpress (35/25)
3. Box jump (24″, 20″)
4. Push-press (75/55)
5. Row (Calories)

Monday, March 19, 2018

Warm Up:
Stretching
Light Jog
- 20 Lunges
- 20 Mountain Climbers
- 20 Push Ups
- 20 Sit ups

Skill:
Wendler Week 2 Deadlifts

Conditioning:
3 Rounds, each in 4 minutes- 
- 400m Run
- 10 Hang Power Cleans (135/95)
- AMRAP Sit-ups

Monday, March 12, 2018

Warm Up:
Stretching
Light Jog
- 20 Lunges
- 20 Mountain Climbers
- 20 Push Ups
- 20 Sit ups


Skill:
Wendler Week 1 Deadlifts

Conditioning:

AMRAP in 12 Minutes -

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

Cashout:

 - 30 Unbroken Squats

Monday, March 5, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Skill:
Find 1RM Deadlift

Conditioning:
21-15-9
-Hang Squat Cleans
-Dips 

Thursday, March 1, 2018

Warm Up:
Stretching
Light Jog
- 20 Lunges
- 20 Mountain Climbers
- 20 Push Ups
- 20 Sit ups

Skill:
Alternating TABATA 
- Plank Holds
- Leg Lifts

Conditioning:
- 800 m Run
- 20 WB Shots
- 30 MB Sit Ups
- 400 m Run
- 30 MB Sit Ups
- 20 WB Shots
- 200 m Run