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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

SATURDAY SEPTEMBER 7, 2013

SATURDAY SEPTEMBER 7, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF TWO
ONE PERSON WORKS AT A TIME
SPLIT ALL REPS

60 HANG POWER SNATCHES 75/55
5 ROUNDS
24 SITUPS
24 FRONT RACKED STEPUPS (20″/16″) 75/55
24 KB SWINGS 53/35
24 SHOULDER TO OH 75/55

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY SEPTEMBER 6, 2013

FRIDAY SEPTEMBER 6, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, WALL BALL, DOUBLE UNDER

STRENGTH:
20 MINS. TO FIND
1 RM FRONT SQUAT

WOD:
5 ROUNDS
MAX REPS WALL BALLS 20/14 (10FT)
MAX REPS DOUBLE UNDERS (4/1)
REST ONE MIN. BETWEEN ROUNDS
SCORE IS TOTAL REPS

AFTERMATH:
IF YOUR WOD ENDS QUICKLY,
PRACTICE YOUR DOUBLE UNDERS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY SEPTEMBER 5, 2013

THURSDAY SEPTEMBER 5, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BOX JUMP, HSPU

STRENGTH:
20 MINS. TO FIND
1RM PULLUP AND 1RM RING DIP
OR 20 STRICT PULLUPS AND 20 DIPS

WOD:
AMRAP 12 MINS.
8 BOX JUMPS 30/24
8 HSPU

AFTERMATH:
RUN OR ROW A DISTANCE OF YOUR CHOICE

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY SEPTEMBER 4, 2013

WEDNESDAY SEPTEMBER 4, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
MAXING OUT YOUR BACK SQUAT
(DUMPING OR USING SPOTTERS)

STRENGTH:
20 MINS. TO FIND
1RM BACK SQUAT

WOD:
21-15-9-9-15-21
V-UPS
KB SWINGS 70/53

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY SEPTEMBER 3, 2013

TUESDAY SEPTEMBER 3, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
CLEAN & JERK

STRENGTH:
15 MINS. TO FIND
1 RM CLEAN & JERK

WOD: (20 MIN. CAP)
10 ROUNDS
1 CLEAN & JERK (CHOOSE YOUR LOAD)
5 PULLUPS
10 PUSHUPS
15 SQUATS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY SEPTEMBER 2, 2013

MONDAY SEPTEMBER 2, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
POWER SNATCH, TOES TO BAR, BARBELL CARRY

WOD:
21-15-9
PUSH PRESSES 95/65
KNEES TO ELBOWS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY AUGUST 31, 2013

SATURDAY AUGUST 31, 2013

WARMUP:

INSTRUCTOR LED GROUP WARMUP

BUDDY WOD:

TEAMS OF 2

ONE PARTNER STARTS FROM THE TOP AND THE OTHER FROM THE BOTTOM OF THE LIST

EVERY 200M RUN CANNOT BEGIN UNTIL BOTH PARTNERS ARE DONE WITH THEIR PREVIOUS EXERCISE

AND THE EXERCISE AFTER THE RUN CAN’T BEGIN UNTIL BOTH ARE BACK FROM THE RUN (STAY TOGETHER)

2 ROUNDS

200M RUN

15 FRONT SQUATS 95/65

200M RUN

20 SLAM BALL 20/12

200M RUN

25 LUNGES

200M RUN

30 RUSSIAN KB SWINGS 53/35

200M RUN

COOL DOWN:

INSTRUCTOR LED GROUP STRETCH

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