Month: October 2015

6:00, 5:15pm private, 6:00pm skill work:  hand stand drills for 8:00 WOD: “tabata hurt locker” wall ball shots Sumo Deadlift high pulls (95/65) double unders sit-ups 8 rounds of

6:00am, 7:00am private, 6:00pm, 7:00pm strength: squat clean 5-5-5-5 WOD: 10 R arm dumbbell snatch 10 L arm dumbbell snatch 10 sprawls 20 plated Russian twists 4 rounds NEW

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training Strength: hang power clean deload WOD: 10-9-8-7-6-5-4-3-2-1 of pullups box jumps ending with a 400m run  

6:00am, 6:00pm Buy in: 50 floor wipers WOD: 5 wall walks 10 Romanian Deadlifts (135/95) 20 lateral bar jumps 4 wall walks 8 Romanian deadlifts 16 lateral bar jumps

6:00am, 6:00pm, 7:00pm team training, 8:00pm private strength: front squat deload 3@70% one rep max for 3:00 4@60% for 3:00 6@50% for 3:00 WOD 1: 6 wall ball shots

6:00am, 5:15pm private, 6:00pm, 7:00pm private 8:00 wall walks, pistols, toes to bar skill work WOD: 5-10-15-20-15-10-5 kettle bell swings (Russian) goblet squats *do not put kettlebell down rest;

6:00am, 6:00pm, 7:00pm strength: deloading the push press WOD: 3-6-9 of Candlesticks, hollow rocks, push-ups 800m run or row 3-6-9 of Burpees, kb swings, toes to bar 800m row

8:30am, 4:00pm team training, 5:00pm private strength: back squat 1-1-1-1 WOD: 6 hand release push ups 8 knees to elbow 10 box step ups 3 rounds for time *Sally

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training strength: hang power snatch 1-1-1-1 WOD: 400m run 21-15-9 of thrusters mountain climbers (2 count) 400m run for time  

6:00am, 6:00pm 7:00 choose 3: pistols, pull-ups, hand stand push ups, hand stand walks, double unders- cycle through 3 of these in single digit reps for a total of