FITNESS COMMUNITY SCHOOL TEAM

Thu, 13 Jun 2013 19:03:57 -0400

WARMUP
500m Run
10 PVC Pass Through
10 Barbell Good Morning
5+5 Dumbbell Overhead Squat
Hip/Shoulder Prep

SKILL
Squat Snatch Technique

WOD
Squat Snatch
3,3,3,3,3,3,3

RECOVERY
Lacrosse Ball Traps 2min
Pigeon Pose on a Box 2min each

Wed, 12 Jun 2013 19:26:38 -0400

WARMUP
500m Row
3 Rounds
10 Wallball
10 Jumping Pull Up
10 Kettlebell Swing

SKILL
Movement Review

WOD
“Jackie”
1000m Row
50 Thruster
30 Pull Up

RECOVERY
Lacrosse Ball Hips 2min each
Foam Roll Upper Back 2min

Big PR’s for Drop Ins!

Tue, 11 Jun 2013 20:26:59 -0400

WARMUP
500m Row
3 Rounds
10 Kettlebell RDL
5 Inch Worm
10 Back Squat
Hip Prep

SKILL
Deadlift Points of Performance

WOD
Deadlift
1, 1, 1, 1, 1

RECOVERY
Foam Roll 3 min
Hamstring Band Stretch 2 min each

Mon, 10 Jun 2013 18:57:08 -0400

WARMUP
200m Run followed by
3 Rounds
10 Hanging Knee Tuck
10 Barbell Strict Press
50’ Straight Leg Kick
finish with another 200m Run

SKILL
Kipping Toes to Bar

WOD
3 Rounds
15 Toes to Bar
10 Axle Shoulder to Overhead
500m Run

RECOVERY
Overhead Band Distraction 2min each
Flagpole Stretch 2min

Fri, 7 Jun 2013 19:33:57 -0400

WARMUP
500m Run
3 Rounds
10 Barbell Sumo Deadlift High Pull
25’ Hurdle Walk Forward
25’ Hurdle Walk Backward
10 Jumping Pull Up

SKILL
Rowing Technique

WOD
2 Rounds
500m Run
500m Row

RECOVERY
PNF Hamstrings 2 min each
Lacrosse Ball Roll As Needed

Thu, 6 Jun 2013 15:54:02 -0400

WARMUP
800m Run
3 Rounds
3 Rep 4 Position Push Up
5 Inch Worm
10 Barbell Thruster
Hip/Shoulder Prep

SPORT
Medicine Ball Toss

WOD
3 Rounds
30 Wall Ball
20 Kettlebell Swing
10 Burpee Over Parallette

RECOVERY
Couch Stretch 2 min each
Foam Roll Hamstrings 2 min each

Wed, 5 Jun 2013 15:22:41 -0400

WARMUP
500m Row
3 Rounds
10 Barbell Power Clean
10 Behind the Neck Strict Press
10 Kettlebell Front Squat
Hip/Shoulder Prep

SKILL
Squat Clean

WOD
Clean & Jerk
1-1-1-1-1-1-1

RECOVERY
Foam Roll Lats 2 min each