Saturday 2-28-15

Class Time: 10 am (Joey)

Warm Up:
Coach choice

WOD:
PARTNER WOD
1600 row
150 sit ups
100 wall balls(14/20)
150 air squats
100 box jumps(20/24)
150 pushups
1 mile run
Break up skills anyway you want too but must complete work before moving on

Fridays Whiteboard:

IMG_0076

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Friday 2-27-15

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Joey)

NO 7pm CLASS (BOX PARTY)
Warm Up:
run 400
Dynamic leg swings
arm swings
20 jumping jacks
10 air squats
10 push ups
10 pull ups
pvc pass throughs
pvc wind mills
pvc shoulder stretch

Skill:
push press

WOD:
20 min AMRAP
Push Press Ladder (65/95)
1 push press/4 burpees
2 push press/4 burpees
3 push press/4 burpess
Rest 5 minutes then
4 rounds
30 sec atomic situps/ 30 sec rest

 

Thursdays Whiteboard:

image

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Thursday 2-26-15

Class Times: 10am (Lisa), 5pm (Lisa), 6pm (Lisa), 7pm (Lisa)

Warm Up:
high knees
butt kicks
Frankenstein’s
karaoke
Mario’s
inchworms
yoga moves w/coach

Skill:
pistols

WOD:
10,9,8,7,6,5,4,3,2,1

buy in:
800 m run
deadlifts (65% of 1rm)
HR pushups
KBS
pistols(each leg)
buy out:
800 m run

 

Wednesdays Whiteboard:

IMG_0436

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Wednesday 2-25-15

Class Times: 5:15am (Joey), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Angela)

Warm Up:
run 400
5 stripper squats
10 air squats
10 pull ups
10 v-ups
10 push ups
pvc pass throughs
pvc windmills
pvc good mornings

Skill:
back squat
3×3 at 70%
3×3 at 80%
3×1 at 90%

WOD:
5 rounds
10 box jumps
10 ring dips
15 wallballs

 

Tuesdays Whiteboard:

IMG_0434

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Tuesday 2-24-15

Class Times: 10am (Joey), 5pm (Joey), 6pm (Marianne), 7pm (Angela)

Warm Up:
jump rope/row
Dynamic leg swings
arm circles
high knees
butt kicks
Mario’s
karaoke
10 kb swings (light)
10 hollow rocks/10 super mans (alternating)

Skill:
Power Clean
4 x 4 at 70% 1rm

WOD:
4 rounds
400 m run
15 hang cleans(65/95)
20 kb swings

Mondays Whiteboard:

IMG_0074

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Monday 2-23-15

Class Times: 5:15am (Joey), 10am (Joey), 5pm (Marianne), 6pm (Joey), 7pm (Joey)

Warm Up:
run 400/row
Dynamic leg swings
10 jumping jacks
10 Frankenstein’s each leg
10 air squats
Samson stretch
pvc pass through
10 sit ups
5 pull ups

Skill:
Handstands/ go over skill with coach
3 handstand kick ups
3 wall walks
3 max free standing handstand
3×5 handstand push ups

WOD:
3 rounds
2 min tuck jumps
rest 1 min.
2 min burpees
rest 1 min

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Saturday 2-21-15

Class Time: 10 am (Angela)

Warm-up:

Coaches discresion

WOD:

Sick 7- 7 rounds
7deadlifts
6 hang power cleans
5 front squat
4 strict press
3 push press
2 push jerks
1thruster

Fridays Whiteboard:

image

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Friday 2-20-15

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Lisa), 6pm (Lisa), 7pm (Lisa)

Warm Up:

Run/row
Dynamic leg swings
Arm circles
10 air squats
10 push ups
10 sit-ups
10 kb swings- light
3x handstand holds

Skill:

PVC Pipe
Pass throughs
Windmills
goodmornings
OH form with coach
5 OH squat with pipe

Bar only
5 OH squat

Back Squat 5×3

WOD:

Go as far as you can go in 15 min
5 pull up/5 push ups/5 air squats
10 pull ups/ 10 push ups/10 air squat
15/ pull ups/15 push ups/ 15 air squats…….

Thursday Whiteboard:

 

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Thursday 2-19-15

Class Times: 10am (Lisa), 5pm (Joey), 6pm (Joey), 7pm (Joey)

Warm up:

Rum 400m
High knee kicks
Butt kicks
Mario’s
Karaoke
Air squats
Inch worms
Samsung lunches
Burbee frog jumps

Skill:
PV pipe
Pash throughs
Windmills
Shoulder stretch
Go over push jerk form with coach

Bar only x 2
1 strict press
2 push press
3 push jerk

WOD:

400m run
30 push jerks-(75/115)
200m run
30 parallettes pass-throughs
400m run
30 lateral bar hop overs
200m run

Wednesdays Whiteboard:

image

 

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Wednesday 2-18-15

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Lisa), 7pm (Angela)

Warm up:
Row/run
Dynamic leg swings/ front to back and facing wall, across body
Arm circles
10 push ups
10 sit ups
10 air squats
5 pull ups
5 plank to jumping squat

Skill:

double unders
Proper rope length/jumping/landing/hand position to side and slightly in front/
using wrists not shoulders

100 singles

5×5 unbroken doubles unders

WOD:

6 rounds

10 burpees

10 slam balls

10 box jumps (20/24)

10 T2B

30 DU

Tuesdays Whiteboard:

IMG_0423

 

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