Month: January 2016

8:30am Strength: Overhead squat: 5-5-5-5 WOD: “Open 12.1” burpees with 6′ target touch 7:00 AMRAP 10:00 mobility

8:00am, 9:00am level 1 Group ball toss drills 10:00 PVC run and catch partner wod: 200m run together Partner A: 10 push-ups, 20 mountain climbers, 30 sit-ups, 40 squats

  6:00am, 7:00am, 5:30pm, 7:45pm team training strength: deloading the thruster at 60% of 1 rep max for 8:00 WOD: 1:00 ring dips 1:00 1 arm rowing for calories

  6:00am, 6:00pm hip flexor drills/mobility WOD: 1,2,3,4…. Increase by 1 each round of hang power snatch pullups for 15:00 rest, then 1 mile run for time

  6:00am, 6:00pm, 7:00pm team training strength: deloading Deadlift at 70, 60 and 50% of 1rm for a total 9:00 WOD: 10 lunges 20 back extensions 10 hang muscle

6:00am, 6:00pm 8:00 muscle up progression/practice WOD: 12 pistols 10 reverse crunches 8 rt arm bent over row 8 L arm bent over row 6 cone touches (5m) 20:00

  6:00am, 6:00pm, 7:00pm Strength: deloading front squat 3@ 70% of 1RM for 3:00 4@ 60% of 1RM for 3:00 5@ 50% of 1RM for 3:00 WOD: 10-9-8-7-6-5-4-3-2-1 of

8:30am strength: 1 Clean complex at 60% of 1 rep max every minute on the minute for 8:00 WOD: 1 each of Deadlift, hang power clean, front squat, push

8:00am only strength: thruster 3-3-1-1 WOD 1: 5 handstand push-ups 10 box jumps 20 bicycles 6:00 AMRAP -rest 2:00- WOD 2: 5 pull-ups 10 air squats 20 toe touch