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12-16-14

Mobility: Part 1
Roll lats x1min each
Roll hamstrings x1min each

Strength:
Level-2 Pw/Sn (mid-thigh+above knee) 4×1+1
Rest 90sec between sets

Level-1
Kb swing 4×6-8 (challenge yourself)
Rest 90sec between sets

WOD: 3 Rounds (4min Running Clock)
Row x500m
Dead-lift x10 (205/125)
Du’s xME

Rest 3mins between rounds

Mobility:Part 2
10-15mins your choice

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12-15-14

Mobility: Part 2
Lax thoracic spine x1min
Lax hips x1min each
Box shoulder stretch x1min each
Box Pigeon stretch x1min each

Strength: 4 Rounds
Level-2 S2OH x4-6 (from ground), Level-1 Push-press x5 (from rack)
Rest 20sec
Wt. Step-ups x8 each
Rest 90sec

WOD: Teams of 2 (12min AMRAP)
Farmer Carry x70ft (70/50)
Box jumps x10 (24/20)
Farmer Carry x70ft
Burpee x10

Mobility: Part 2
Lax forearms x1min each
Lax tricep x1min each
Floor forearm stretch x30sec

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12-12-14

Mobility: Part 2
Roll quads x1min each
Lax thoracic x1min each
Box quad stretch x1min each
Box shoulder stretch x1min

Strength:
FS x5,5,3,3
2min rest between sets

WOD: 2 Rounds
Pull-ups x25
Kb walking lunges x10ea (53/35)
Hill run x1

Rest 90sec between Rounds

Mobility: Part 2
Roll calves x1min each
Roll hips x1min each
Pigeon stretch x1min (use a band to really target the hips)

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12-9-14

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

Strength: Pull-ups
Level-2 Wt+Strict+Kipping
4×3+5+7 (rest as needed)

Level-1 Wt+Strict or Strict+Ring Row
4×3+5-7 (rest as needed)

WOD: 10min AMRAP
Goblet Sq x12 (53/35)
HSPU x9
Box jump x6 (24/20)

Mobility: Part 2
Roll hips x1min each
Lax posterior shoulder x1min each
Ring lat stretch x30sec each
Box pigeon stretch x1min each

Christmas and New Year Class Schedule:
-Christmas Eve and Christmas Day No Classes
-New Years Eve WOD at 5pm and 11:30pm (Going into the New Year with a BANG!)
-The New Years Eve WOD at 11:30pm will be followed up with a Potluck and drinks. Time to celebrate your accomplishments and cheers to new adventures!!!

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12-8-14

Mobility: Part 1
Roll quads x1min each
Roll calves x1min each
Box quad stretch x1min each
Rack calves stretch x30sec each
Russian baby maker x1min each

Strength:
Level-2 OHS 4×5

Level-1 Kb single arm OH lunge 4×4-6 each

WOD: 2 Rounds
Row (cal) x1min ME
30sec rest
Push-ups x1min ME
30sec rest
Kb swing x1min ME (53/35)
30sec rest
Du’s x1min ME
rest 30sec

Mobility: Part 2
10-15mins Your Choice

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12-5-14

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

Strength: 3 Rounds
FS x3
Rest 45sec
Db single arm row x5-7 each
Rest 2min

WOD: For Time
Level-2 G2O x15 (135/95) , Level-1 Db Cln/press x10ea (50/30)
Burpee box jump x5 (24/20)
Level-2 G2O x10, Level-1 Db Cln/press x10ea (50/30)
Burpee box jump x10
Level-2 G2O x5, Level-1 Db Cln/press x10ea (50/30)
Burpee box jump x15

Mobility: Part 2
Lax hips x1min each
Lax anterior shoulder x1min each
Box pigeon stretch x1min each