Friday January 17 2014

Just a reminder; there is a Yoga class Saturday morning at 9am

Prep
Hip/ ankle Prep
Double unders 
Turkish get ups 
Russian KBS
American KBS
KB Snatch 
KB Lunges 

Strength 
Front Squat 
6x2-3 @67% 

Conditioning 
For time; 
30 Thruster 65/95
30 Box Jump 
30 Doubles 
20 Power Cleans 65/95
20 Sit ups 
10 Power Snatch 65/95
10 HSPU
10 T2B 

Recovery 
Long stretches 

Thursday January 16th 2014

Have you filled out the online survey yet? 

Prep
Ankle/ Calf Mobility 
Row 1000m
Dynamic Shoulder openers
3 Position Snatch 5x

Strength 
Weighted pull ups/ Strict/ Negatives 
3-5 EMOM for 10 Min 

Conditioning 
Partner WOD
a)1 Min Max Stationary Lunges in the front rack position 65/95
b) Max KBS 35/50
c) Max Muscle ups/ Ring Dips 
d) Max Double unders 
e) Max Pistols 

* One partner does one min max reps while the other rests, partner B tries to match partner A.  The partner with lowest reps has to complete enough burpees to match the score.  Record how many burpees you had to do! 

Recovery 
Pigeon stretch with band 

January 15 2014

Registration for the 2014 open begins today!! If you have any hesitations about signing up please head on over to the site and just do it. It is a great way to bring our community together and challenge ourselves to see where we stack up! 

Thanks to Keelan, Zach, Forrest and Kieran for getting the rings and rope up! 

Prep 

Calf/ankle Mob

3 min AMRAP double unders 

20 jump lunge 

10 inch worm 

Strength 

Push Jerk 3x3 

* last weeks 3 rep max 

Conditioning 

15 min AMRAP 

5 CTB 

10 Wall Ball Shot

15 KBS 

Recovery 

Alexander shoulder stretch on wall 

Tuesday January 14 2014

Prep
Ankle/Calf Mobility
Row 500m
50 Sit ups 

Strength 
EMOM For 10 Min 
1-5 HSPU

Conditioning 
15 Min AMRAP
1 Power Clean 
2 Front Squat 
1 Jerk 
105/155

Recovery 
Low back twist
Hamstring stretch on rig

Monday January 13 2014

Prep
3 Rounds 
5 Pull ups 
10 RDL
20 Doubles 

Strength 
Back Squat 
6x1@91%

Conditioning 
21-15-9
Doubles 
Wall Balls
Hollow Rocks

Recovery 
Couch Stretch on wall - 2 Min per side 

Saturday January 11th

Prep

Foot/ankle mob 

Burgener warm up

Strength

Find a 3 RM Clean and Jerk 

Conditioning 

10 rounds 

1 min on I min off-row 

Men's Target- 3000/ 3300

Women's Target 2400/3000

Recovery 

Stretch everything!!! 

Friday January 10th 2014

Prep 20 Min 
Foot/ Ankle Mobility 
Tabata Sprints 
Tabata Toes to bar 

Strength- 15 Min 
Front Squat
6x2-3 @65% 

Conditioning- 20 Min 
4RFT 
Run 400m 
9 Hollow rock 
6 Chest to bar 
3 Ring Dip

Recovery -5 Min
It's Friday... stretch what hurts the most!