Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Finish with Nutrition

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 1 round for Time

1000 meter row
50 Thruster
30 Pull-ups

Finish with hip Ext

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Back Squats 5-5-5-5-5

Finish with hip Ext

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Deadlifts
15 Pull Ups
15 Burpees

Buy in - 5 push ups

Finish with Wind Mills

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD as many rounds in 15min

30 steps Over Head Walking Lunges
20 Push ups
20 Push Press.


Finish with KB Front squats (single Bell)

WOD For May 25th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 round for time 21-15-9

Thrusters
Pull Ups

Finish with Kettle bell Swing

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

400m run
21 KB Swings
12 Pull ups

Finish with Hip Ext

Announcement

No Class On Saturday may 22nd or Monday May 24th. Have a great long weekend.

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Dead Lifts 5-5-5-5-5

Squats Tabata This

Finish with Hip Ext

Wod For May 19th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Front Squats
15 Push Press
30 Sit Ups

Finish with Ring Dips

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD as many rounds as you can in 15 min

15 Pull ups
30 squats
15 Ring Dips
30 Box Jumps

Finish with single leg Box Squats

Wod For May 17th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

20 Dead Lifts
20 Burpees.

Finish with Front Squats

Wod For May 15th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

15 Thrusters
15 Push ups
15 Pull ups


Finish with hip ext

Wod For May 14th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Dead Lift 5-5-5-5-5

Squats Tabata This.

Finish with Ring Dips

Wod For May 13th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Front Squat
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

400m Run
21 KB Swings
12 Pull Ups

Finish with Hip/Back Ext

Wod For May 12th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

10 Shoulder Press
15 Ring Row/Strict pull ups
30 Ab Mat Crunches.

Buy in 3 Burpees.

Finish with Double Unders

Wod For May 11th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD As many rounds as you can in 12 min

30 Squats
20 chin Ups
200m Run

Finish with Hip Extensions

Wod For May 10th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

15 Deadlifts
15 Burpies
15 Ring Dips

Finish with Hip Extensions

Wod For May 7th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 5 Rounds for time

10 Pull Ups
20 Push Ups
30 Squats

Finish with over head Squat

Wod For May 6th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD Fran 21-15-9 for time

Thursters
Pull Ups

Finish with GHR Sit ups

Wod For May 5th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

10 Dumbbell Snatches
20 box Jumps
20 Push ups
20 Push Press

Finish with Over Head Squat

Wod For May 4th 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD

Dead Lift 5-5-5-5-5


Finish with Over Head Squat and Core Program

Wod For May 3st 2010

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time reps 21-15-9

Kettle Bell Swing
Thrusters

Finish with Over Head Squat Practice

Wod For May 1st 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

20 Deadlifts
20 Burpies
500m row

Finish with Wall sit for time