Monday, June 30, 2014

30Jun14

Mon
warmup- bergener
skill/strength- back squat 12,10,8,6,4
wod- deadlift x10, tire jump x10, burpee x3, 5rft
cooldown- tug wars

Thursday, June 26, 2014

26Jun14

Thur
warmup- sally w pushups
skill/strength- weighted pushups 5,5,5,5,5
wod- tire flip, air squats, pullups, @30sec, 30sec rest between exercises
cooldown- mobility

Tuesday, June 24, 2014

24Jun14

Tues
warmup- bergener
skill/strength- strict press 5,5,5,5,5
wod- push press x5, medball clean x10, 10rft
cooldown- mobility

Monday, June 23, 2014

23Jun14

Mon
warmup- hollow/arch
skill/strength- pullups 5 sets, me
wod- tire flip, shuttle run, air squat, pushups @ 30sec, 30sec between exercises, 90sec between rounds
cooldown- bar hang, me

Thursday, June 19, 2014

19Jun14

Thur
warmup-
skill/strength- ring rows 8,8,8,8,8, deadlift 8,8,8,8,8, superset
wod- pushups x100, 15 jumping jacks emotm, for time
cooldown- mobility

Wednesday, June 18, 2014

18Jun14

Wed
warmup- bergener
skill/strength- hang snatch 8,8,8,8,8
wod- shuttle run, 10 passes,
cooldown- bar hang, me

Monday, June 16, 2014

16Jun14

Mon
warmup- bergener
skill/strength- power clean 12,10,8,6,4
wod- wall ball x100 for time
cooldown- 1under x100 for time

Wednesday, June 11, 2014

11Jun14

Wed
warmup- sally w pushups
skill/strength- floor/bench press 12,10,8,6,4
wod- partner barbell carry, end of street and back
cooldown- row @25-m

Tuesday, June 10, 2014

10Jun14

Tues
warmup- hollow/arch, kb tech
skill/strength- ring rows x7, wide grip banded pullups x7, superset, 5 sets
wod- kb swing x20, tire jump x10, 5rft
cooldown- mobility

Monday, June 9, 2014

09Jun14

Mon
warmup- roxanne w airsquats
skill/strength- powerclean 12,10,8,6,4
wod- deadlift x5, burpee x5, 10rft
cooldown- hollow/arch on rings

Friday, June 6, 2014

06Jun14

Fri
warmup- ipt
skill/strength- chinups and dips
wod- pushups x10, abmat situps x10, airsquats x10, 5rft
cooldown- airdyne @30sec, me

Thursday, June 5, 2014

05Jun14

Thur
warmup- bergener
skill/strength- 2under tech, hollow/arch tech
wod- 250 airsquat challenge
cooldown- mobility

Wednesday, June 4, 2014

04Jun14

Wed
warmup- sally w airsquats
skill/strength- deadlift 10,10,10,10,10
wod- 7 burpees emotm, 12 min
cooldown- mobility

Monday, June 2, 2014

02Jun14

Mon
warmup- bergener
skill/strength- power clean 12,10,8,6,4
wod- 100 kb swings, hvy, 5 pushups emotm, for time
cooldown- mobility