Tuesday, April 29, 2014

29Apr14

Tues
warmup- bergener
skill/strength- weighted pushups, 12,10,8,6,4
wod- abmat situps x10, deadlift x10, jumping jacks x25, 5rft
cooldown- row @250m

Monday, April 28, 2014

28Apr14

Mon
warmup- bergener
skill/strength- 20 min to a 3rm snatch
wod- airsquats x15, box jumps x15, 10 rft
cooldown- mobility

Thursday, April 24, 2014

24Apr14

Thur
warmup- sally w airsquats
skill/strength- box jumps
wod- burpees x50 for time
cooldown- row @500m for tech

Wednesday, April 23, 2014

23Apr14

Wed
warmup- odd object carry
skill/strength- deadlift 10,10,10,10,10
wod- airsquats x100 for time, rest 5 minutes, pushups x100 for time
cooldown- row @150m, rest 45 sec, row @250m

Tuesday, April 22, 2014

22Apr14

Tues
warmup- bergener
skill/strength- ghd situp, hanging knee raises, abmat situp, 7,7,7,7,7, superset
wod- shuttle run, jumping air squat x5, kb swing x5, pushup x10, 5rft
cooldown- power shrug x2, me

Monday, April 21, 2014

21Apr14

Mon
warmup- bergener
skill/strength- powerclean, 5,5,5,5,5
wod- medball slam x5, pushpress x5, deadlift x5, 7rft
cooldown- airdyne @30sec me

Friday, April 18, 2014

18Apr14

Fri
warmup- sally w airsquats
skill/strength-sally hvy
wod- sally light
cooldown- row @500m

Thursday, April 17, 2014

17Apr14

Thur
warmup- bergener
skill/strength- deadlift 10,10,10,10,10
wod- chipper outside, details tba
cooldown- mobililty

Wednesday, April 16, 2014

16Apr14

Wed
warmup- hollow/arch
skill/strength- ring rows, 8,8,8,8,8
wod- airsquats x10, tire jumps x10, 5rft
cooldown- airdyne @30sec me

Tuesday, April 15, 2014

15Apr14

Tues
warmup- bergener
skill/strength- back squat 5,5,5,5,5
wod- kb swings x30, abmat situps x30, 5rft
cooldown- mobility

Monday, April 14, 2014

14Apr14

Mon
warmup- bergener
skill/strength- bench presses, 12,10,8,6,4
wod- hr pushups x10, jumping jacks x50, 10rft
cooldown- row@500m

Thursday, April 10, 2014

10Apr14

Thur
warmup- plate carry
skill/strength- sled push/pull @50m, 5 sets
wod- sled push/pull @1600m light
cooldown- power shrug x2

Wednesday, April 9, 2014

09Apr14

Wed
warmup- sally w airsquats
skill/strength- hang snatch 8,8,8,8,8, light w good tech
wod- kb swings x10, shuttle run, 10 rounds
cooldown- mobility

Tuesday, April 8, 2014

08Apr14

Tues
warmup- bergener
skill/strength- front squats, 10,8,6,4,2, hanging knee raises 15,15,15,15,15
wod- plank @30sec, burpee boxjump x5, clean pull x5, 5rft
cooldown- row@500m

Monday, April 7, 2014

07Apr14

Mon
warmup- bergener
skill/strength- power clean 10,8,6,4,2
wod- abmat situps x15, push press x10, air squat x10, 5rft
cooldown- mobility

Thursday, April 3, 2014

04Mar14

Fri
warmup- bergener, warmup for 14.5
skill/strength- cont. warmup for 14.5
wod- 14.5, 21,18,15,12,9,6,3, thrusters 95/65, bar facing burpees, 20 min time cap
cooldown-cry

This is what I expect you to look like after finishing 14.5

03Mar14

Thur
warmup- roxanne w pushups
skill/strength- floor press 8,8,8,8,8
wod- pushups x10, abmat situps x10, 10rft
cooldown- power shrugs, 2 sets, me

Wednesday, April 2, 2014

02Mar14

Wed
warmup- bergener
skill/strength- hollow/arch on rings/bar, kipping pullup progressions, pullups 5,5,5,5,5
wod- odd object carry @1600m
cooldown- row @30sec me

Tuesday, April 1, 2014

01Mar14

Tues
warmup- roxanne w airsquats
skill/strength- back squat 5,5,5,5,5
wod- 100 burpee challenge
cooldown- mobility