02.10.10

RESTDAY

Snow shoveling in the wod tomorrow?

02.09.10

warmup:
joint mobility drillz
15 push ups
15 shoulder press @ 45# (olybar)
15 split jerk @ 45# (olybar)
15 push ups

tech/mech:
bench press

wod:
bench
5-3-3-2-2-1-1-1

02.08.10

warmup:
joint mobility drillz

tech/mech:
kettle bell swing
wall ball shot

wod:
20 wall ball shots 20# ball
20 kettle bell swings 1.5 pood
200 meter run on tread @ 8.5 grade
5 rounds

02.07.10

warmup:
joint mobility drillz
15 walking lunges with dumbbells
20 sit ups
20 back extensions
15 walking lunges with dumbbells

tech/mech:
deadlift

wod:
deadlift
5-3-3-2-2-2-1-1-1

02.06.10

warmup:
joint mobility drillz
10 sit ups
10 push ups
10 squats
5 rounds

tech/mech:
burpee
box jump
overhead walking lunge

wod:
5 burpees
10 box jumps
15 overhead walking lunges
amrap in 15:00

rest 10:00
skills:
handstand
L-sit
ring dip
balance ball
muscle up
L-hang
practice for 3:00 each

02.05.10

warmup:
joint mobility drillz
yesterdays olyskill

tech/mech:
thruster
pull up

wod:
800-meter run
30 thruster with 40# dumbbells
30 pull ups
400-meter run
20 thrusters with 40# dumbbells
20 pull ups
for time
adjust load as needed

02.04.10

warmup:
25 back squats
25 front squats
25 overhead squats
25 shoulder presses
25 push presses
25 push jerks
with pvc or dowell

tech/mech:
squat clean
power clean
power snatch
snatch

wod:
25 power cleans
25 squat cleans
25 power snatches
25 snatches
with 45# ( oly bar)

olyskill:
single arm dumbbell snatch

02.03.10

RESTDAY

02.02.10

warmup:
joint mobility drillz
20 knee to elbows
15 broad jumps @ 6 feet
3 rounds

tech/mech:
sumo deadlift high pulls
front squat
muscle up

wod:
1 . 1 . 1 . 1 . 1
sumo deadlift high pull
rest 5:00
1 . 1 . 1 . 1 . 1
front squat
rest 3:00

olyskill:
muscle up
practice for 5:00

02.01.10

CHECK NEW SCHEDULE TIMES

warmup:
20 mountain climbers
20 divebomber push ups
20 tuck jumps
3 rounds

tech/mech:
push jerk
box jump

wod:
12 push jerks @ 135#
10 box jumps
5 rounds