MON October 14/13 WARM-UP Warm-up – coaches pick WOD A. Complete AMRAP at each 1 min station as possible; – KBS – Push-ups – Box Jumps – DB Prone incline rows – Row or run – Rest station 4 rounds TUES October 15//13 REST DAY WED October 16/13 WARM-UP Warm-up – coaches pick WOD A. Sprint […]

  MON October 14/13 GYM CLOSED FOR STAT TUES October 15/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. snatch tech with light BB. WOD –  A. Hang clean and jerk 12x 1 – Every 60sec B. AMRAP in 6 min of; – 4 Push-ups – 8 KBS […]

  MON October 07/13 REST DAY TUES October 08/13 WARM-UP Gymnastics warm-up WOD A. Bar pull-over variations and practice – 15-20 minutes B. Rope climbs – 10-12 total – shoot for one every minute for 8-12 minutes.  Not actually timed, but move quickly through. C. 10-1 of the following movmetns; – Ring dips – Body […]

  MON October 07/13 WARM-UP Warm-up – coaches pick WOD A. 5meter sprint starts from standing x 10-15 – rest as needed B. In 75 sec complete; – 6-8 DB Deadlifts – 6-8 DB swings (awkward) – Sprint the remainder of 75sec Every 5 min x 6 rounds – keep back tight on the DB swings […]

  MON October 07/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Back Squat 1×10, 1×8, 1×6, 4 x 5 – 20 minutes B. In 30sec complete; – 3-5 back squats […]

  MON September 30/13 REST DAY TUES October 01/13 WARM-UP Gymnastics warm-up WOD A. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work B. Muscle up variation (kipping, spotted, kneeling, etc.) – 20-30 reps total C1. Perfect push-ups – 5 x 5-10 reps – rest 10 […]

  MON September 30/13 WARM-UP Warm-up – coaches pick WOD A. Sprint 8 x 30m – Every 2 min – warm-up properly into these and then make them all quick and very explosive runs of short distance. B. Sled sprints 20sec, 15,sec, 10sec – Every 3 min x 9 rounds – the first run is 20sec, […]

  MON September 30/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. In 30sec complete; – 3-4 press – High box jumps for remainder of 30sec Every 3 min x 8 […]