2/29/2016 Leap Day! Run out those glutes

Strength

Backsquats

5 @ 40/50/60/70

Metcon

600m-400m-200m Run

30-20-10 Wallballs 20/14 -10’/9′

200m-400m-600m Run

10-20-30 KBSwings Russian 70/44

Runs and Wallballs first, then Runs and KB Swings

2/17/2016 Overhead Squats/ 30-20-10

Strength/Skill

Overhead Squats

5×5 Start light and have perfect Depth.

Go up in weight but do no sacrifice Depth

Metcon

30-20-10

KB Swings russian

Abmat Situps

400m Run after each

***Then***

15-10-5

HR Pushups

Jumping Airsquats

HOME WOD

25-20-15-10

HR Pushups

Overhead Squats (Broom Stick, Mop, very small Child)

200m Run after each

2/16/2016 Hang Clean-Push Jerk/10 ROUNDS

Strength

Hang Clean and Push Jerk

5@50 4@60/65 3@70/75 2@80

Metcon

10 Rounds of:

150 m Row

3 CTB Pullups/5 Pullups

1 Tire Flip 600#/400#

or

2 400#/4 150#

Home WOD

10 rds of

10 Flutterkicks (2ct)

10 Walking Lunges

20 seconds Plank (any)

2/15/2016 Weight Lunges/ AMRAP Ladder Thrusters and Burpees

Strength

6 x 6 Backrack Weighted Lunge Steps

Metcon

15 AMRAP Ladder

2-4-6-8-10-12-14…

Thrusters 95/65

Bar over Burpees (Lateral 2 feet jump)

15 Double Unders/50 singles

Speed Work

20m Shuttle Runs every :30, 1-2-3-4…until failure

HOME WOD

15 AMRAP LADDER

2-4-6-8-10-12…

Burpees

Jumping Air Squats

100m Sprint

2/12/2016 “Time To Grind”

Time to Grind

30 AMRAP

400m Run

10 Close Grip Bench (Go for weight you can do 10 unbroken for a few rounds)

10 Walking Lunges

10 Burpees to Plate Touch 45/25

10 Russian Twists

10 Flutterkicks Plate Pressed 2ct

2/11/2016 Strict Press then ROW!

Strength

Strict Press

5 @ 45/55/65%

2 @ 75/85%

Metcon

750m Row

then 21-15 of

Toes To Bar

GHD/2 x Abmats (42-30)

then 

400m Run

then 12-9 of

CTB Pullups

GHD/2 x Abmats (24-18)

then

500m Row

2/10/2016 SQUATS and MORE SQUATS

Strength

Backsquats 

8 @ 45%

5 @ 55/65/70

3 @ 85/90

Metcon

30 Backsquats 135/95 or 45% 1 RM

100 DU/400 Singles

75 Wallballs 20/14-10′

100 DU/ 400 Singles

30 Back Squats

2/9/2016 400m Run against 25mph WINDS

Metcon

400m Run

21 Burpee Box Jumps

21 KB Swings Russian

400m Run

15 BB Jumps

15 KB

400m Run

9 BB Jumps

9 KB

400m run

2/8/2016 Push Press/Metcon

Strength

Push Press

8 @ 45/50/55/60/65/70%

Metcon

500m Row Buy in then

3 rds of 

25 DU/75 Singles

25 Abmat/15 GHD

10 Burpees

then 400m Run

250m ROW Cash out

GO FAST!!!!!!!!!!!!!!!!

2/4/2016 Deadlifts/15 AMRAP Ladder”

Strength

Deadlifts 

8@45, 5 @ 55/65/75, 3 @80

Metcon

15 Amrap Ladder

2-4-6-8-10-12…

Deadlifts @ 60% 1 RM

Weighted Situps 40/30 Slamball

Floor Press

10-20-30-40-50..

Double Unders