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THURSDAY SEPTEMBER 19, 2013

THURSDAY SEPTEMBER 19, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PUSH PRESS, RING DIP, PUSHUP

STRENGTH:
15 MINS. TO COMPLETE
5X1 PUSH PRESS

WOD:
AMRAP 15 MINS.
9 RING DIPS
200M RUN
15 PUSHUPS
200M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY SEPTEMBER 18, 2013

WEDNESDAY SEPTEMBER 18, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BENCH PRESS, LUNGE

STRENGTH:
15 MINS. TO COMPLETE
3X2 BENCH PRESS

WOD:
100 LUNGES
100 SITUPS
800M RUN
100 SQUATS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY SEPTEMBER 17, 2013

TUESDAY SEPTEMBER 17, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
DEADLIFT, BOX JUMP OVER

STRENGTH:
15 MINS. TO COMPLETE
3X3 DEADLIFT

WOD:
TABATA
BOX JUMP OVERS 24/20
1 MIN. REST
KB SWINGS 53/35
1 MIN. REST
ROWING CALORIES
1 MIN. REST
SLAM BALL 20/12

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY SEPTEMBER 16, 2013

MONDAY SEPTEMBER 16, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PRESS, POWER SNATCH

STRENGTH:
15 MINS. TO COMPLETE
3X3 PRESS

WOD:
10 ROUNDS
3 POWER SNATCHES 135/95
18 MOUNTAIN CLIMBERS ON THE BAR
3 BURPEES

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY SEPTEMBER 14, 2013

SATURDAY SEPTEMBER 14, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF 3
ALL WORKING AT THE SAME, CANNOT WORK ON SAME EXERCISE AS OTHER TEAMMATE
180 CALORIES OF ROWING
150 THRUSTERS 65/45
120 BURPEES
90 STATIONAIRY INCH WORMS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY SEPTEMBER 13, 2013

FRIDAY SEPTEMBER 13, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
OHS, PULLUP

WOD:
JOSHUA
21 OHS 95/65
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS

AFTERMATH:
20 HOLLOW ROCKS
20 V-UPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY SEPTEMBER 12, 2013

THURSDAY SEPTEMBER 12, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
ROW, DEADLIFT

WOD:
CHRISTINE
3 ROUNDS
500M ROW
12 BODYWEIGHT DEADLIFTS
21 BOX JUMPS 20”

AFTERMATH:
35 SLAM BALLS
35 SUPERMANS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY SEPTEMBER 11, 2013

WEDNESDAY SEPTEMBER 11, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, DOUBLE UNDER, SITUP

STRENGTH:
20 MINS. TO COMPLETE
6X2 BACK SQUAT

WOD:
ANNIE
50-40-30-20-10
DOUBLE UNDERS 3/1
SITUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY SEPTEMBER 10, 2013

TUESDAY SEPTEMBER 10, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RING ROW, KB SWING

STRENGTH:
4X400M RUN (1MIN. REST BETWEEN RUNS)
(20 MIN. TIME CAP)

WOD:
AMRAP 20 MINS.
10,9,8,7,6,5,4,3,2,1
RING ROWS
BURPEES
KB SWINGS 70/53

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY SEPTEMBER 9, 2013

MONDAY SEPTEMBER 9, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PRESS, PUSH PRESS, PUSH JERK, SQUAT CLEAN

STRENGTH:
30 MINS. TO COMPLETE
5X1 PRESS
5X3 PUSH PRESS
5X5 PUSH JERK

WOD:
AMRAP 5 MINS.
SQUAT CLEAN 155/105

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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