Thursday, May 29, 2014

29May14

Thur
warmup- bergener
skill/strength- floor press 12,10,8,6,4
wod- pushups x50, abmat situps x50, airsquat x50
cooldown- mobility

Wednesday, May 28, 2014

28May14

Wed
warmup- sally w airsquats
skill/strength- front squats 12,10,8,6,4
wod- tire jump burpees x100
cooldown- hollow/arch on bar, rope hang, me

Tuesday, May 27, 2014

27May14

Tues
warmup- bergener
skill/strength- sled push, 50m, 5 runs, hvy, me, slow back
wod- circuit with: kb swing, push press, pushup, jumping jack, 30 sec me, 60 sec rest, 3 circuits
cooldown- power shrug, 2 sets, me

Friday, May 23, 2014

23May14

Fri
warmup- bergener
skill/strength- dips, chinups, hvy
wod- airsquats x10, tire jumps x10, jumping pullups x10, 5rft
cooldown- mobility

Wednesday, May 21, 2014

21May14

Wed
warmup- bergener
skill/strength- deadlift 5,5,5,5,5
wod- pushups x10, situps x10, airsquats x10, 5rft
cooldown- airdyne @60sec, e

Tuesday, May 20, 2014

20May14

Tues
warmup- roxanne w airsquats
skill/strength- ring rows
wod- barbell walk, 5 squat penalty for dropping bar, 800m
cooldown- flexed arm hang, no rest then, bar hang, me

Monday, May 19, 2014

19May14

Mon
warmup- bergener
skill/strength- front squat 8,8,8,8,8
wod- jumping air squat x10, abmat situps x10, kb swing x10, pushups x10, 6rft
cooldown- row @500m for tech

Thursday, May 15, 2014

15May14

Thur
warmup- bergener
skill/strength- stiff leg deadlift 7,7,7,7,7, glute bridge, 10,10,10,10,10, superset
wod- airdyne @2min, no rest then row @500m, no rest then 1unders x150, no rest then airsquat x25
cooldown- mobility

Wednesday, May 14, 2014

14May14

Wed
warmup- bergener
skill/strength- 5,3,1 of strict press, then push press, then push jerk
wod- handstand hold @15sec, power clean x7, airsquat with lbs x7, 6rft
cooldown- mobility

Tuesday, May 13, 2014

13May14

Tues
warmup- hollow/arch on bar/rings
skill/strength- pullups, 5,5,5,5,5
wod- sled, end of street, rest, back, hvy and quick
cooldown- mobility

Monday, May 12, 2014

12May14

Mon
warmup- bergener
skill/strength- ghd situps x7, t2b x7, abmat situp x7, superset, 4 sets
wod- sally w airsquats, rest, sally hvy, rest, sally sally,
cooldown- row @250m for tech

Friday, May 9, 2014

09May14

Fri
warmup- bergener
skill/strength- dips and supine pullups, curls, kickbacks...work up to hvy
wod- 50 1unders, 20 deadlift, 7rft
cooldown- power shrug, 2 sets, me

Thursday, May 8, 2014

08May14

Thur
warmup- roxanne w airsquats
skill/strength- rdl 14,12,10,8,6
wod- brick push shuttle run x1, box jumps on tire x10, 5rft
cooldown- flexed arm hang, me

Wednesday, May 7, 2014

07May14

Wed
warmup- bergener
skill/strength- dumbell push press 12,10,8,6,4
wod- kb swings x20, 50 jumping jacks, 5rft
cooldown- me hang from bar

Tuesday, May 6, 2014

06Mar14

Tues
warmup- sally w pushups
skill/strength- bendell bar bench press 8,8,8,8,8
wod- dynamic pushup x6, abmat situp x15, medball clean and jerks x6, 5rft
cooldown- mobility

Monday, May 5, 2014

05May14

Mon
warmup- sallyup w airsquats
skill/strength- 8,8,8,8,8 back squat
wod- burpee broad jump burpee, 15min for reps
cooldown- mobility