WODs

Friday Balance

A. Power snatch 1, 1, 1, 1; rest 2 min
B. Clean grip deadlift 3, 2, 1; rest 2 min
+
7 min amrap
15 snatches 75/55lbs
30 double unders

Friday Fitness

10 min AMRAP:
10 DB HPC + Push press
5 burpees
10 DB snatch (alternating)
5 TTB

Rest 3 min

10 min AMRAP:
50m 1 arm watier walk, 1 arm FW
200m run
50m 1 arm watier walk, 1 arm FW
20 DUs

Rest 3 min

10 min AMRAP:
250m Row
6 NPUB
8 wall ball
10 sit ups

Thursday Active Rest and Skill work (Focus: Pull-Ups)

Goals For everyone. Everyone starts from step 1. Once completed move to the next step. If you can't complete the step stay there and practice until you can before moving on to the ext step.

Step 1: Bar Hang for 40 Seconds Goal is complete, Accumulative if not.
Step 2: Kip Swings plus Bar Hang, (start at 5 kip swings and work up to 20, every set lasts 40 seconds)
Step 3: Kipping Pullups plus Kip Swings (start at 5 kipping pullups and extend the set to 20 with kip swings)
Step 4: Strict Pullups plus Kipping Pullups
Step 5: Weighted Pullups plus Strict Pullups (hold a 20 lbs dumbbell with your feet, drop it after 5 reps and then extend the set)
Step 6: You reach your goal of 20 weighted pullups!"

Wednesday Fitness and Balance

A. 2DL/2Hang Clean/5FS; rest 2 min; x 3
B1.2Press/ 3Push-press; rest :30 sec; x 3
B2.DB Snatch,10-12 ea arm; rest 2 min; x 3
+
In teams of 2 complete as many cals you can:
3 min Max Cals Air Bike
3 min rest
5 Min Row Max Cals on Rower
rest 3 min
7 min UB sets of 15 Wallballs

Tuesday Fitness and Balance: 50 states Tour

Filthy Fifty
For time, complete the following:
50 Box jumps, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunges
50 K2E
50 Push press (45/35)
50 Back-Ext or Weight Good Mornings (45/35)
50 WB's (20/14)
50 Burpees
50 Double unders

Monday Balance 1.19.2015

A. Squat clean 2, 2, 1, 1; rest 2 min
B. Front squat 3, 2, 1; rest 2 min
C. 10 unbroken thrusters 95/65# x4; rest 90 seconds

Monday Fitness 1.19.2015

A1. Barbell Back Squat @ 5.2.3.1; rest 1 min
A2. DB Press @2111; 7-9/arm; rest 1 min
A3. Pull-ups 1-5; rest 1 min
A4. Amrap push ups 1 min x 3; rest 2min
+
Emom 12 min
Odd – RDL x 6 Moderate Weight
Even – burpee x 5, Air Squats x 20

Saturday 17.2015 Fitness and Balance

A1. RDL @3211; 7-9 x 3;
A2. Ring Push-ups AMRAP; rest 30 sec
A3. Trap 3 Raise 10; rest 2 min
+
AMRAP 17 min
10 TTB
15 S2OH
20 Box Step ups

** Coaching Points**
Superset RDL Ring Push-ups and Trap 3 Raise
Trap 3 Raise choose a light weight 3,5,8,10 lb. ea. hand prone lying position at a 30 degree angle at the top your biceps should be parallel to your ears in a "Y" position.

Friday 16.2015 Fitness

7 min AMRAP:
Burpees
+
7 min AMRAP:
5 Pull-ups
20 Double Unders
+
7 min AMRAP:
Row 250m
5 DB snatch/arm
30 sec plank
10 walking Lunges

Friday 16.2015 Balance

A. Power snatch 2, 2, 1, 1; rest 2 min
B. Clean grip deadlift 3, 3, 3; rest 2 min
+
5 min AMRAP
clean and Jerk 165/125#