Month: January 2015

  6:00am, 7:00am, 5:00pm, 6:00pm   Strength: Hang Power Clean 2-2-1-1-1   WOD: *1 power clean @50% hang power clean 1rm *1 candlestick *1 air squat 20 ski jumps

6:00am, 5:00pm private, 6:00pm Buy In: 60 weighted side bends   WOD 1: 250m row 5 pull ups 15 sit ups 25 double unders 4 rounds   WOD 2:

6:00am, 6:00pm, 7:15pm team training, (8:20pm private)   Strength: Front Squat 2-2-1-1-1   WOD: 2 back squats 10 alternating leg planks 4 back squats 20 alternating leg planks 6

6:00am, 6:00pm, 7:00pm   WOD: 400m row or 80 double unders 40 dead lifts 40 box jumps 8 hand stand push-ups 30 power cleans 30 box jumps 6 hand

6:00am, 7:00am level 1, 6:00pm with Coach Cam, 7:00pm Strength: Bench Press 2-2-1-1-1   WOD 1: 8 wall ball shots 8 toes to bar 8 plyo push-ups 8:00 AMRAP

8:30am, 7:00pm private Strength: 2-2-1 strict press 2-1-1 push press 2-1-1 push jerk Max rep in 1:00 of good split jerk form; take first push press weight   WOD:

8:00am, 9:00am private   partner warmup drills WOD: 5 dead lifts at 60-70% 1rm 10 over the bar burpees 20 bicycles :90 to complete each round 6 rounds

******reminder: please put your sweatshirt size request in today or no later than Sunday! ******   strength: hang power clean 3-3-2-2-2   WOD: Fight Gone Bad style: 1:00 wall

6:00am, 6:00pm Buy In: 5:00 handstand hold/push up/walk practice  2-4-6-8-10… For 16:00 of lateral lunges air squats russian twist (2=1) situps knees to elbow shoulder taps (2=1) push ups

6:00am, 5:00pm (level 1), 6:00pm, 7:15pm team training, 8:20pm private Strength: front squat 3-3-2-2-2   WOD: 3 Curtis Ps 6 broad jumps 12 sprawls 24 toe touches 12:00 AMRAP