FITNESS COMMUNITY SCHOOL TEAM

Thu, 17 May 2012 19:44:56 -0400

WARMUP
500m Run
3 Rounds
50’ Bear Crawl
50’ Broad Jump
50’ Ground Vault
Hip/Shoulder Prep

SKILL
Burgener Warm Up

WOD
3 Rounds
30 Sit Up
20 Double Under
then 200m Run
3 Rounds
20 Push Up
20 Double Under
then 200m Run
3 Rounds
10 Snatch
20 Double Under
then 200m Run

RECOVER
Doorway Stretch with Rings 2min
Band Stretch Triceps 2min each

Wed, 16 May 2012 20:40:55 -0400

WARMUP
200m Run
Best of 3 Messy Backyard
Hip/Shoulder Prep

POWER
Med Ball Toss for Height

WOD
In Teams of 2
400m Sled Pull
200 Wallball

RECOVER
Pigeon Pose 2min each
Deep Lunge with Band 2min each

Tue, 15 May 2012 15:42:46 -0400

WARMUP
500M Row
20 Banded Good Morning
50’ Inch Worm
20 Russian Kettlebell Swing
20 Abmat Sit Up
Hip Prep

SKILL
Deadlift Warm Up

WOD
Deadlift
3,3,3,3,3,3,3,3,3,3
*Use 60% of 1RM plus band resistance

RECOVER
Lacrosse Ball Hamstrings 2min each
Figure Four on Wall 2min each

Mon, 14 May 2012 14:51:44 -0400

WARMUP
2min Jump Rope
3 Rounds
10 Jumping Pull Up
10 Second Handstand Hold
5 Burpees
Hip/Shoulder Prep

SKILL
Kipping Pull Up

WOD
As Many Rounds As Possible in 10 Minutes:
3 Wall Climb
6 Chest to Bar Pull Up
9 Box Jump

RECOVER
Calf Stretch 2min each
Foam Roll Lats 2min each

Fri, 11 May 2012 14:20:13 -0400

WARMUP
500m Row
3 Rounds
9 Kettlebell Swing
6 Parallette/Ring Push Up
3 Floor Pull
Hip/ Shoulder Prep

SKILL
Rope Climb Technique

WOD
As Many Rounds As Possible in 20 Minutes:
2 Rope Climb
4 Dip
8 Kettlebell Swing

RECOVER
Foam Roll Lats 2min each
Cobra 3min

Thu, 10 May 2012 19:56:27 -0400

WARMUP
800m Run
10 Kettlebell Deadlift
10 Box Jump
100’ Overhead Plate Carry
Hip/Shoulder Prep

SKILL
Odd Object Shouldering

WOD
Run 3k

RECOVER
Band Stretch Legs 2min each
Foam Roll As Needed 3min

Wed, 9 May 2012 19:47:43 -0400

WARMUP
500m Run
3 Rounds
10 Box Step Up
3 Pull Up + 3 Chin Up
2 Wall Climb
Hip/Shoulder Prep

SKILL
Back, Front, Overhead Squat

WOD
Regional Event 4 (modified)
30 Back Squat (135/95)
20 Pull Up
10 Shoulder to Overhead (135/95)
30 Front Squat (85/65)
20 Pull Up
10 Shoulder to Overhead (85/65)
30 Overhead Squat (65/45)
20 Pull Up
10 Shoulder to Overhead (65/45)

*Bar starts from the floor

RECOVERY
Straddle Stretch 2 min
Lacrosse Ball Shoulders and Upper Back 3 min