Warm-up
Group Dynamic Warm-up
Strength
Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
WOD
(Workout of the Day)
21–15–9 reps for time:
Overhead Squat (95/65)
Toes to Bar
05/22/2013
05/21/2013
Tuesday
Warm-up
Group Dynamic Warm-up
Strength
Back Squat
1x5 @ 70%
1x5 @ 80%
1x2 @ 85%
1x3 @ 90%
1x1 @ 100%
WOD
(Workout of the Day)
3 rounds for time:
400m Run
21 KB Swings (53/35)
12 Box Jumps (30"/24")
05/20/2013
Monday
Warm-up
Group Dynamic Warm-up
Strength
Bench Press
5-5-4-4-3-3-2-2-1
WOD
(Workout of the Day)
For time:
Row 1000m
-Then-
50-30-10
Hang Power Cleans (95/65)
Burpees
Sit Ups
-Then-
Run 800m
05/17/2013
Friday
Warm-up
Group Dynamic Warm-up
Strength
Front Squat
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%
1x4 @ 80%
WOD
(Workout of the Day)
"Cindy"
20 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats
Where are you looking when you’re setting up for your lift?
05/16/2013
Thursday
Warm-up
Group Dynamic Warm-up
Strength
Snatch Deadlift
3x5 @ 80%
WOD
(Workout of the Day)
Partner WOD
For time:
Each Person Runs 2x200m w/ Med Ball (20/14) (one runs, one rests, then the other goes after passing the ball)
-Then-
50 Partner Deadlifts (275/185)
-Then-
60 Handstand Push Ups (perform reps only when partner is holding plank on elbows)
-Then-
70 Jump Overs (one partner holds top of Push Up position and the other jumps over them)
-Then-
2x100m Partner Band Sprints
05/15/2013
Wednesday
Warm-up
Group Dynamic Warm-up
Strength
Every 30 Seconds for 5 minutes:
2 Power Snatch (touch-n- go) + 1 Overhead Squat @ 70%
WOD
(Workout of the Day)
4 rounds for time:
10 Strict Pull Ups
10 Power Snatch (115/75)
50m Farmer's Walk (53/35)
05/14/2013
Tuesday
Warm-up
Group Dynamic Warm-up
Strength
Every 30 seconds for 5 minutes:
2 Power Cleans (touch-n- go) + 1 Push Jerk @ 70%
WOD
(Workout of the Day)
AMRAP in 10 minutes:
10 Shoulder to Overhead (95/65)
30 Barbell Lunges (front rack) (95/65)
How to Get Fitter, Faster and Stronger with Quality Sleep
05/13/2013
Monday
Warm-up
Group Dynamic Warm-up
Strength
Back Squat
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%
WOD
(Workout of the Day)
For time:
25 Banded Push Ups
10 Box Jumps (30"/24")
25 Toes to Bar
20 Banded Push Ups
8 Box Jumps (30"/24")
20 Toes to Bar
15 Banded Push Ups
6 Box Jumps (30"/24")
15 Toes to Bar
"I Just Want to be Active" with Kim O'Reilly
05/12/2013
Sunday Rest Day
"And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise."– Philippians 4:8
05/11/2013
Saturday
Warm-up
Group Dynamic Warm-up
WOD
(Workout of the Day)
For time:
60 Double Unders
50 Knees To Elbows
40 Box Jumps (24"/20")
30 Hand Release Push Ups
20 Squat Cleans (135/95)
10 Burpee Muscle-Ups (or Pull Ups)
May 2013
Nutrition
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