Tue, 9 Mar 2010 11:59:40 -0500

WARMUP
Row 750m
Dynamic w/ Lunging

WOD
5 Rounds:
7 Deadlifts (225/135)
11 Burpees

SKILL
One Legged L-Sits
>3x Max Holds on each leg

RECOVER
PNF Stretch Hamstrings, 2min each

Mon, 8 Mar 2010 20:30:54 -0500

WARMUP
500m Run
3 Rounds:
10 WallBalls
10 Barbell Deads
10 Barbell Presses
10 Abmat Situps
+
4min Hip Prep

SKILL
Squat Clean Review

WOD
5 Rounds:
200m Run
5 Squat Clean & Jerks (135/95)
1min REST

RECOVER
Stretch IT, Roll IT, Roll Adductor (1min each), then switch legs.

Thu, 4 Mar 2010 10:08:21 -0500

WARMUP
2 Rounds:
5 Pullups
10 Pushups
15 Squats
+
Shoulder/Hip Prep

SKILL
Snatch Practice

WOD
21-15-9
Power Snatch (95/65)
Wallball (20/16)
Air Squats

RECOVER
Ball Roll Upper Back, Foam Roll Quads

Wed, 3 Mar 2010 16:50:13 -0500

WARMUP
500m Run
Dynamic w/ Pulling

WOD
300 Double Unders
>Perform 3 weighted pullups (25/10) at the top of every minute

SPORT
Tabata Leg Throws w/ Partner
>One person does throws for :20, then :10 transition, then :20 of work for other person
>8 Rounds per person

RECOVER
Foam Roll Calves + IT Band

Tue, 2 Mar 2010 16:45:41 -0500

WARMUP
500m Row
3 Rounds:
10 Barbell Deads
10 Barbell Presses
10 Barbell FSquats
10 Barbell Jerks

SKILL
Clean and Jerk Progressions
(Min of 5 working sets, rest as needed)

WOD
Establish new 1RM on Clean and Jerk

RECOVER
Hip Prep (Lunge Stretch, Deep Squat Stretch, Fire Hydrants, Capt’n Morgans) + Light rolling of the loins

Mon, 1 Mar 2010 20:33:11 -0500

WARMUP
800m Run
3 Rounds:
10 Squats
10 Pushups
10 Band Pullups
:10 Handstand

SKILL
Rowing Drills
>200m Piece, No legs
>200m Piece, No arms
>200m Piece, Fewest strokes possible (w/in reason)

WOD
5 Rounds:
1min, Max Cal on Rower
1min, Max Pushups
1min, Max Box Jumps
1min, REST
>Score is total reps for WOD

RECOVER
PNF Stretch Hammies
Roll Quads

Fri, 26 Feb 2010 20:38:19 -0500

WARMUP
Dynamic w/ Shoulder and Hip Prep

POWER
Press
3-3-3-3-3
@ ~80% of 1RM
Hit one set at the top of each minute for 5min

WOD
Tabata Trio
KB Front Squats
Weighted Situps
Ball Slams
>1min Rest between movements

RECOVER
Foam roll quads and upper back