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11-14-14

Mobility: Part 1
Roll quads x1min each
Roll calves x1min each
Box quad x1min each
Banded calves stretch x1min each

WOD: 5 Rounds
Row x350m
Goblet squat x20 (53/35)
Du’s x50 or BB lateral jumps x35

Rest Periods: 3min/90sec/3min/90sec

Mobility: Part 2
Roll hips x1min each
Lax upper traps x1min each
Banded pigeon stretch x1min each
Thoracic twist x1min each

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11-13-14

Mobility: Part 1
Roll lats x1min each
Lax thoracic spine x1min
Ring lat stretch x30sec each
Roll thoracic spine x1min

Strength:
Wt pull-up+Strict pull-up 4×3-5+5-7 rest 2mins

Or

Negative pull-up+Strict pull-up 4×3-5 (3/5sec)+5-7 rest 2mins

WOD: 15min EMOM
Level-2 Hang (above knee) Pw/Cln x5-7 (135/95) Level-1 Kb swing x6-8 Min-1
Lateral BB Burpees x10 Min-2
T2B x12 Min-3

Mobility: Part 2
10-15mins your choice

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11-12-14

Mobility: Part 1
Roll hips x1min each
Lax anterior shoulder x1min each
Pigeon stretch x1min each
Box shoulder stretch x1min

Strength: 4 Rounds
Bench press x3-5
Rest 30sec
Weighted box step-ups x6-8 each
Rest 90sec

WOD: 4 Rounds
Row x1min ME
Rest 20sec
Mt climbers x1min ME
Rest 20sec
Box jump x1min ME
Rest 20 sec

Mobility: Part 2
Roll calves x1min each
Roll lats x1min each
Banded calves stretch x30sec each
Banded lat stretch x3sec each

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11-11-14

WOD: “Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (72/53)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Pullups (C2B)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (135/95)
Run 400m

You may choose to do this as a Lone Wolf or Team it up.

There will be one class tomorrow at 12:15pm. All other classes are cancelled. TTCF will be back on regular schedule Wednesday the 12th.

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11-6-14

Mobility: Part 1
Roll quads x1min each
Roll hips x1min each
Box quad stretch x1min each
Russian baby maker x1min
PVC box shoulder stretch x1min

Strength: 18min CAP
Front squat x3-rep near max

WOD: 7min AMRAP (Rule of 3)
Level-2
Clean (135/95)
FS (135/95)
Du’s x40

Level-1
Kb swing (53/35)
Alternate Kb reverse lunge (53/35)
Du’s x30 or lateral jumps x30

Mobility: Part 2
Roll lats x1min each
Roll calves x1min each
Ring lat stretch x30sec each

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11-5-14

Mobility: Part 1
Roll hips x1min
Roll quads x1min each
Box quad stretch x1min each
Pigeon stretch x1min each

Strength: 15min CAP
Dead-lift x3 rep near max

WOD: 12min AMRAP
Wall-balls x9 (20/14)
Kb swings x12 (53/35)
Box jump x15 (24/20)

Mobility: Part 2
Lax hamstring x1min each
Lax calves x1min each
Banded hamstring x20 rotations
Banded calves stretch x20

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11-4-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min each
Single arm box shoulder stretch x1min each
Roll thoracic stretch x1min

WOD: For time
1000 Meter Row
Shoulder to over-head x20 (135/95)
Ring dips x20
Rest 4mins

Row x500m
Shoulder to over-head x15 (135/95)
Ring dips x15
Rest 2 mins

Row x300m
Shoulder to over-head x10 (135/95)
Ring dips x10

Mobility: Part 2
10-15mins your choice

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11-3-14

Mobility: Part 1
Roll hips x1min each
Roll quads x1min each
Wall quad 2-pt stretch x30sec each

Strength: 7min EMOM
Level-1 Dead-lift x3-5
Level-2 Hang Pw/Clean x3-5

WOD: 10min AMRAP
Goblet squats x10 (53/35)
Burpees x10
Pull-ups x10

Mobility: Part 2
Roll hamstrings x1min each
Roll lats x1min each
Banded hamstring stretch x20 each
Ring lat stretch x30sec each