02/29/16

Pre-WOD (Skills/strength):
12mins EMOM – Alternating
Odd: 10x TTB
Even: 10x OH Squats (5x each arm)

WOD:
5RDS
400m Run
30x Split Jumps (total)
Rest 2mins

Post-WOD (Challenge/Cool-down):
Easy jog

02/25/16

Pre-WOD (Skills/strength):
1. 4×6 Chin-up: AHAP (As heavy as possible), 4 count down

2a. 3×6 DB Row
2b. 3×20 Band Pull Aparts

3a. 3×10 Cuban Press
3b. 3×8-12 Barbell Curl: AHAP, 4 count down
– Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.

WOD:
200x Sit-ups
200x Mountain Climbers

Post-WOD (Challenge/Cool-down):
Easy jog

02/24/16

Pre-WOD (Skills/strength):
“The Walk”
2x Laps of walking lunges with KB (16/12)
– Must go unbroken from corner to corner.
– Each time you break, stop or long pause you will need to do 10x Burpees at the next corner. For example if you break twice along one length. When you reach the corner you will do 20x burpees.

WOD:
Death by Cleans + Squats
2x Power Cleans each minute + X Front squats
Min 1: 2x PC + 2x FS
Min 2: 2x PC + 4x FS
Min 3: 2x PC + 6x FS

Rest the remainder of each minute. Go until you cannot complete the set reps before the minute cap.

Post-WOD (Challenge/Cool-down):
1000m easy row and stretch

02/23/16

Pre-WOD (Skills/strength):
Tabata KB Swings
Tabata KB Strict Press (alternate arms)
Tabata KB Strict Rows (alternate arms)

WOD:
50x Push Press (95/65)
50cal Row
50x Ring Dips
50cal Row
50x Push Press

Post-WOD (Challenge/Cool-down):
Easy row and stretch

02/22/16

Pre-WOD (Skills/strength):
8min EMOM Headcutters
Beginner: 5 per minute
Advanced: 8 per minute

WOD: Partner WOD (per Amanda/Marnie request)
100x Wall Balls
80x Toes to Bar (Modified: Knee Tucks)
60x Burpee Box Jumps
40x Clean + Jerk (115/85)
1x Lap Walking Lunges (must hold hands)

One works and one rests. Except for the walking lunges…

Post-WOD (Challenge/Cool-down):
Easy row and stretch

02/19/16

Pre-WOD (Skills/strength):
Group warm-up and KB fun

WOD:
5RDS
30x KB Swings
20x Step back lunges (total)
10x SDHP w/ KB

Post-WOD (Challenge/Cool-down):
1000m row focusing on form followed by 500m all out maintaining the good form.

02/18/16

Pre-WOD (Skills/strength):
Warm-up and hit the workout.

WOD: “THE GRIND”
1000m Row
100 Air Squats
100 Lunges (total)
100 Sit-ups
750m Row
75 Air Squats
75 Lunges (total)
75 Sit-ups
75 Push-ups
500m Row
50 Air Squats
50 Lunges (total)
50 Sit-ups
50 Push-ups
50 Pull-ups
250m Row
25 Air Squats
25 Lunges (total)
25 Sit-ups
25 Push-ups
25 Pull-ups
25 Box Jumps

Post-WOD (Challenge/Cool-down):
easy jog and stretch

02/17/16

Pre-WOD (Skills/strength):
5RDS
1min ME Front Squats @ 80%
1min ME Ring or Box Dips
1min REST

WOD:
12min AMRAP (Partnered)
Partner 1: 15x Thrusters then 10cal Row
Partner 2: 10x Thrusters then 15cal Row

Post-WOD (Challenge/Cool-down):
Partnered sprints (long length)
3 all out SPRITNS each

02/16/16

Pre-WOD (Skills/strength):
30-20-10
Air Squats
Sit-ups

Not for time but for warm-up of legs/core.

WOD:
6x 400m Run (3 laps run)
Rest 3-5mins between depending on running ability/speed
Guys goal: Sub 1:40
Girls goal: Sub 2:00

Post-WOD (Challenge/Cool-down):
Stretch the legs; couch, seated glute, samson…