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Posted: February 8, 2015

Monday, 9th February

WARM UP

500 meter row

3 rounds

10 goblet squats

10 inch worm push ups

20 hollow rocks

30 second calf stretch

Strength

Back squat 25 reps @75%

I've Got the Power... to clean ;)

3 rounds for time

20 box jumps (24/20)

10 power cleans (185/115)

Posted: February 7, 2015

Sunday, 8th February

Persistent, aren’t we…

Posted: February 6, 2015

Saturday, 7th February

WARMUP

500m row

3 rounds

10 broad jumps

20 jumping lunges

10 toes to bar

30sec samson stretch

WOD

1->10 Ladder of:

Burpees

Squats

10m Bear Crawls

Posted: February 5, 2015

Friday, 6th February

WARM UP

500m Row

2 rounds

10 hang power cleans

10 push presses

10 good mornings

30 second samson stretch

Strength

5 rounds not for time

3 Weighted Push-ups @ 80%

5 strict pull ups (weighted if you can)

then

Fran's Friend Francesca

21-15-9 reps for time

Squat clean thruster (95/65)

Pull ups

Posted: February 4, 2015

Thursday, 5th February

WARM UP

500 meter row

3 rounds

10 pass throughs

10 overhead wall squats

10 push ups

30 second pigeon stretch

Strength

Power snatch / overhead squat combo

(5-3-1-1-1)

The movement must start with the weight on the floor to a full power snatch, then an overhead squat

then

Spider Pig

4 rounds for time

3 deadlifts (275/185)

6 wall walks

9 toes to bar

Posted: February 3, 2015

Wednesday, 4th February

WARM UP

500 meter row

3 rounds

10 cartwheels (or 15 second handstand)

10 inchworm push ups

20 back extensions

30 second squat stretch

What happened to Annie?

50-40-30-20-10 reps for time

Double unders

Wall ball @20/14

Posted: February 2, 2015

Tuesday, 3rd February

WARM UP

500 meter row

3 rounds

30 hollow rocks

20 lunges

10 toes to bar

10 pass throughs

Strength

Shoulder press 40 reps @60%

then

Goin' Out Swingin'

3 rounds for time

30 burpees

30 KB swings @53/35

Posted: February 1, 2015

Monday, 2nd February

WARM UP

400 meter run

3 rounds

10 hang power cleans

10 thrusters

10 good mornings

30 second calf stretch

Strength

Power clean

10 sets of 1 rep @40% of your deadlift max

then

The Joint is Jumpin'

AMRAP in 20 minutes

6 front squats (135/95)

8 box jumps (24/20)

10 push ups

Posted: January 31, 2015

Sunday, February 1st

Tomorrow, Tomorrow, I love ya, tomorrow, the Wod is only a Day away!

Posted: January 30, 2015

Saturday, 31st January

WARMUP

500m row

3 rounds

10 inchworm pushups

10 wall balls

10 back extensions

30 second plank hold

 

WOD

Accumulate a total of:

50 Burpees

50 Sit-ups

50 Squats

Every minute perform 10 jumping lunges

Posted: January 29, 2015

Friday, 30th January

WARM UP

500 meter row

3 rounds

10 KB swings

20 sit ups

30 mountain climbers

Strength

Weighted Push-up

(5-5-5-5-5)

then

Don't Hate Me 'Cause You Ain't Me

5 rounds for time

15 pull ups

15 burpees

Posted: January 28, 2015

Thursday, 29th January

WARM UP

100 double unders

3 rounds

10 second handstand walk

10 power snatches

10 snatch balances

30 second pigeon stretch

Strength

Back squat 50 reps @60%

*Every time you rerack the bar do 10 Back extensions on the GHD or 10 supermans. 

then

Brain Game

5000/4000 lbs ground to overhead

Pick a weight, and divide 5000/4000 by the weight you've chosen to get your reps. Go from the ground to over your

head in any way you like: Snatch or clean and jerk, etc...

Posted: January 27, 2015

Wednesday, 28th January

WARM UP

500m Run

3 rounds

10 KB swings

10 overhead squat

10 overhead squat

30 second plank

Row, Row, Row Your Boat

6 X 500 meter row

Partner up and share rowers

Rest while your partner works

Posted: January 26, 2015

Tuesday, 27th February

WARM UP

500 meter row

3 rounds

20 hollow rocks

10 good mornings

10 inch worm push ups

10 pass throughs

Strength

Push press 8 sets of 3 @65%

1 minute rest between

then

Dippin' for Dots

20-15-10 reps for time

Power clean @155/105

Dips

Pull ups

Posted: January 25, 2015

Monday, 26th January

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

10 halos

30 second squat stretch

Strength

Back Squat

(5-3-1-1-1)

then

Fifteen Minutes of Fame

AMRAP in 15 minutes

10 hang power snatches @95/65

10 thrusters @95/65

10 box jumps @24/18