11.20.09

warmup:
joint mobility drillz
1/4 mile run
25 medicine ball cleans
2 rounds

tech/mech:
muscle up
handstand push up
kettlebell swing

wod:
“Nate”
2 muscle ups
4 handstand push ups
8 kettlebell swings @ 2-pood

11.19.09

warmup:
joint mobility drillz
3:00 jump rope
50 ft walking lunges
3 rounds

tech/mech:
clean
ring dips

wod:
“Elizebeth”
21 . 15 . 9
cleans @ 135#m/105w
ring dips

11.18.09

warmup:
joint mobility drillz

tech/mech:
deadlift
burpees

wod:
2 deadlifts emom for 10:00 @ 85% 1rm
30 burpees for time

11.17.09

warmup:
joint mobility drillz

tech/mech:
box jumps
wall balls

wod:
1/2 mile run
30 box jumps
30 wall balls
3 rounds

tabata this
jumping pull ups
kettle bell swings

9.16.09

warmup:
joint mobility drillz

tech/mech:
front squat
lunge
sit up

wod:
front squat
8 . 5 . 3 . 3 . 1 . 1 . 1

warmdown:
50 ft walking lunge
20 sit ups
5 rounds

A change of schedule starting Monday November 23, new training hours on Mondays 7am & 5pm only and Wednesday being a complete rest day, considering adding Sunday 10:30am session (I’m open for time considerations on this one, and will post that time by then). Athlete training schedule remains the same. Thanks

11.15.09

RESTDAY

A change of schedule starting Monday November 23, new training hours on Mondays 7am & 5pm only and Wednesday being a complete rest day, considering adding Sunday 10:30am session (I’m open for time considerations on this one, and will post that time by then). Athlete training schedule remains the same.Thanks

11.14.09

warmup:
joint mobility drillz

tech/mech:
see below

wod:
15 wall balls
15 walking lunges
15 box jumps
15 push ups
1/4 mile run
15 thrusters with dumbbells
15 kettle bell swings/dumbbells
15 sit ups
15 burpees
1/4 mile run
15 double unders/10 tuck jumps
15 medicine ball cleans
15 dips
15 wall climbs and sprint
repeat sequence without the 1/4 mile run

11.13.09

warmup:
joint mobility drillz

wod:
to be posted on white board

A change of schedule is soon to come for Monday, new training hours 7am & 5pm and Wednesday being a complete rest day, considering adding Sunday am session (I’m open for time considerations on this one).

11.12.09

warmup:
joint mobility drillz

tech/mech:
push press
push jerk

wod:
push jerk
5 . 5 . 3 . 3 . 2 . 1 . 1 . 1
pr or to failure

“tabata”
push ups
jumping pull ups
:20 x 8
alternating between push ups and jumping pull ups
for 8 rounds total

olyskill:
snatch

11.11.09

warmup:
joint mobility drillz
10 min of jump rope, double unders, crossovers, run, skip etc.

tech/mech:
deadlift

wod:
deadlift
8 . 5 . 3 . 3 . 3 . 1 . 1 . 1
pr or failure