06/29/15

Pre-WOD (Skills/Strength):
5RDS
6x Bulgarian Split Squats with weight (each leg)
12x Hanstring Curls w/ MB
30sec GHD Hold

WOD:
9min AMRAP
10X Squat Cleans + Jerk (95/75)
1 lap sprint

Post-WOD (Challenge/Cool-down):
2mins Alternating High Plank

06-26-15 RAWR!!!

Thundercats, Thundercats, Thundercats, ABS!!!!!!!!!!!!

74 Sit Ups
74 Side Raises (Split in half for each side)
74 Mountain Climbers
1-minute Low Raises

Rest 1-minute

50 Sit Ups
50 Side Raises
50 Mountain Climbers (Split in half for each side)
1-minute Flutter Kicks

Rest 1-minute

25 Med Ball Sit Ups
25 Side Raises (each side)
25 Grasshoppers
1-minute Plank Hold

Thundercats-Wallpaper-14-HD_1304284845

06/25/15

Pre-WOD (Skills/Strength):
EMOM 8mins
Wall Walk up and hold Handstand for 30sec then wall walk down

WOD:
5RDS
10x Front Squats @ 60-70%
60sec ME Burpee Box Jumps (20)
REST 2min

Keep track of burpee box jumps and try to match/beat score each round.

Post-WOD (Challenge/Cool-down):
4RDS
40sec Side Plank Left
Rest 20sec
40sec Side Plank Right
Rest 20sec

06/24/15

Pre-WOD (Skills/Strength):
6×5 Overhead Squat
– Build up each set and rest between
– As heavy as possible while going unbroken

WOD:
Jackie
1000m Row
50 Thrusters (BB)
30 Pull-ups

Post-WOD (Challenge/Cool-down):
Stretching and handstand work

06/22/15

Pre-WOD (Skills/Strength):
6×3 Push Press
– Build up each set and rest between
– As heavy as possible without a jerk

WOD:
Cash In: 1MIN Handstand Hold
3RDS
30 Wall Balls (20/14)
20 Sit-ups w/ plate (45/25)
10 Elevator Push-ups
Cash Out: 1MIN Handstand Hold

Post-WOD (Challenge/Cool-down):
Shoulder mobilization

06/18/15

Pre-WOD (Skills/Strength):
25x Wall Walks
– Get completely vertical
– Keep core tight and back flat
– It is up and down. Don’t just drop

WOD:
Partnered – Both partners can work at same time to knock off movements.
2000m Row
200 Sit-ups
1500m Row
150 Mountain Climbers (each leg)
1000m Row
100 Alternating V-ups
500m Row
50 Toes to bar

Post-WOD (Challenge/Cool-down):
4 laps easy jog

06/17/15

As we ending up doing something different Monday at Lunch. We will be doing the 1rep max Snatch again. If you ended up doing 1rep Snatch Monday. Do 1rep max Clean + Jerk instead.

Pre-WOD (Skills/Strength):
15mins to establish 1rep max Snatch

WOD:
12min AMRAP
7 Bar Hop Burpees
7 Power Snatches (95/65)
7 Front Squats (95/65)

Post-WOD (Challenge/Cool-down):
Stretching: Prone Cobra, samson, seated glute, etc…

06/16/15

Pre-WOD (Skills/Strength):
5RDS
6x Bulgarian Split Squats (each leg)
12x Hanstring Curls w/ MB
30sec GHD Hold

WOD:
EMOM
Sprint + 3 Thrusters (BB)
Sprint + 4 Thrusters (BB)
Sprint + 5 Thrusters (BB)
… continue this pattern for 8mins adding a thruster each round

Post-WOD (Challenge/Cool-down):
1 lap Walking lunges around track

06/15/15

Pre-WOD (Skills/Strength):
15mins to establish 1rep max Snatch

WOD: “Randy”
75x Power Snatches (75#)

randy
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Post-WOD (Challenge/Cool-down):
1k Row easy and stretching

Muffin Top “AB”nihilation

Pre-WOD

4 rds
10 Scorpions – each side
30 sec Bridge Hold

WOD – Mu-F’in Top

3 Rds
25 4-count Russian Twists
30 Grasshoppers
15 Side Crunches – each side
30 Reverse Crunches

SIDE CRUNCH
Side Crunch

REVERSE CRUNCH
reverse-crunch

If you want a more extreme workout, do 5 rounds.

Post-WOD
Stretch out your abs – scorpion, sphinx, samson