7-31-14

Mobility: Part 1
Roll quads x1min each
Lax thoracic spine x1min each
Box quad stretch x1min each
Thoracic spine stretch x1min

Strength:
FS x3-rep max, 2×3 (sub max)

WOD: 12min AMRAP (Teams of 2)
C2B x5
OH walking lunges x30ft (45/25)
Box jump-overs x10 (24/20)

Alternate each round

Mobility: Part 2
10-15mins Your choice

7-29-14

Mobility: Part 1
Lax lats x1min each
Lax thoracic x1min
Box shoulder stretch x1min

Strength: 5 Rounds
Strict HSPU x5-7
Rest 30sec
Elevated Ring row x7-10
Rest 1min

WOD: For Time (12min CAP)
DU’s x75
Wall-ball x50
T2B x10
Wall-ball x25
T2B x15
Wall-ball x10
T2B x25
DU’s x75

Mobility: Part 2
Roll quads x1min each
Lax posterior shoulder x1min each
Box quad w/band x1min each
Ring lat stretch x1min each

7-25-14

Mobility: Part 1
Roll quads x1min each
Roll calves x1min each
Box quad x1min each
Russian baby maker x1min

Strength:
FS x3-rep max, 2×2 (sub max)

WOD: 21-15-9 (7min CAP)
FS (135/95)
Pull-ups

Mobility: Part 2
Roll lats x1min each
Roll hips x1min each
Mini pigeon x1min each

7-22-14

Mobility: Part 1
Lax posterior shoulder x1min each
Lax hips x1min each

Strength:
Pw/Sn+Hang Pw/Sn (above knee) 4×1+1 (rest 90sec)

WOD: 3 Rounds (4min Running Clock)
Run x450m
T2B x10
Burpee xME

Rest 2mins

Mobility: Part 2
Lax lats x1min each
Seated lax hamstring x1min each
Hamstring stretch w/band x30sec each
Single arm lat stretch x30sec each

7-18-14

Mobility: Part 1
Roll hips x1min each
Roll quads x1min each

WOD: 10min AMRAP (Teams of 2)
Dead-lift x9 (155/110)
Run x70ft
Pass throughs x7
Run x70ft

LastStand: Tabata
Plank

Mobility: Part 2
10-15 mins your choice

Attention:
August 4th will mark the start of the next 8 week Weightlifting cycle. Days/times will be Monday, Wednesday, Friday at 6:30pm, and Saturday at 10am. This class will be more advance then previous classes. There will be only 8 spots available. There is a $50 admission for this class. If you’re interested please talk to Coach John.