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WEDNESDAY AUGUST 28, 2013

WEDNESDAY AUGUST 28, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BENCH PRESS, BURPEE BOX JUMP

STRENGTH:
10 MINS. TO FIND
10RM BENCH PRESS

WOD:
4 ROUNDS
15 BURPEE BOX JUMPS 24/20
200M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY AUGUST 27, 2013

TUESDAY AUGUST 27, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, DEADLIFT, DOUBLE UNDER

STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT

WOD:
AMRAP 10 MINS.
9 DEADLIFTS 245/165
36 DOUBLE UNDERS

AFTERMATH:
400M RUN OR 500M ROW

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY AUGUST 26, 2013

MONDAY AUGUST 26, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BODYWEIGHT RANGE OF MOTION

WOD: (30 MIN. CAP)
ANGIE
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 SQUATS

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY AUGUST 24, 2013

SATURDAY AUGUST 24, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

BUDDY WOD:
TEAMS OF 3
CHASER STYLE

5ROUNDS
200M RUN
250M ROW
10 BURPEES

AFTERMATH:
4 ROUNDS
5 SITUPS
5 LEG LIFTS
5 V-UPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

FRIDAY AUGUST 23, 2013

FRIDAY AUGUST 23, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, SDHP

STRENGTH:
15 MINS. TO COMPLETE
3X3 FRONT SQUAT

WOD:
5 ROUNDS
15 SUMO DEADLIFT HIGH PULL 95/65
10 RING DIPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY AUGUST 22, 2013

THURSDAY AUGUST 22, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
WALL BALL, GOOD MORNING, SLAM BALL

WOD:
AMRAP 30 MINS.
50 DOUBLE UNDERS (3/1)
50 BURPEES
50 WALL BALLS
50 GOOD MORNINGS 45/35
50 PUSH PRESSES 45/35
50 KNEES TO ELBOWS
50 LUNGES
50 KB SWINGS 35/25
50 SLAM BALL 20/12
50 BOX JUMPS 24/20

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY AUGUST 21, 2013

WEDNESDAY AUGUST 21, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
DEADLIFT, HIGH PLANK DB ROW, DB POWER CLEAN

STRENGTH:
15 MINS. TO FIND
3RM DEADLIFT

WOD:
6 ROUNDS
1:30 ON/:30 OFF
AMRAP
10 HIGH PLANK DB ROW 55/35
10 DB POWER CLEANS 55/35
20 MOUNTAIN CLIMBERS

AFTERMATH:
15 DB POWER SNATCHES LEFT
15 DB POWER SNATCHES RIGHT

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY AUGUST 20, 2013

TUESDAY AUGUST 20, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
HSPU, THRUSTER

WOD:
7 ROUNDS
7 HSPU
7 THRUSTERS 135/95
7 BURPEE LATERAL BAR JUMPS

AFTERMATH:
700M ROW

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY AUGUST 19, 2013

MONDAY AUGUST 19, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, KB SWING

STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT

WOD:
HELEN
3 ROUNDS
400M RUN
21 KB SWINGS 53/35
12 PULLUPS

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY AUGUST 17, 2013

SATURDAY AUGUST 17, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

WOD:
TEAMS OF 2
WHILE ONE PARTNER DOES AN OH CARRY AROUND BUILDING 35/25 (BUMPER PLATE)

THE OTHER IS WORKING ON COMPLETING THE 10 ROUNDS
AFTER EACH COMPLETE LAP AROUND THE BUILDING THEY SWITCH DUTIES

10 ROUNDS (20 MIN. CAP)
10 DOUBLE KB/DB WEIGHTED STEPUPS 35/25 (20″)
10 WEIGHTED SITUPS 35/25
10 DOUBLE KB/DB WEIGHTED LUNGES 35/25
10 DOUBLE KB/DB PUSH PRESSES 35/25

AFTERMATH:
TIRE FLIPPIN’ FUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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