WEDNESDAY AUGUST 7, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
OHS, PULLUP
STRENGTH:
15 MINS. TO COMPLETE
3X3 OHS
WOD:
NICOLE
AMRAP 20 MINS.
400M RUN
MAX PULLUPS
SCORE IS TOTAL PULLUPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
TUESDAY AUGUST 6, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
FRONT SQUAT, BURPEE
STRENGTH:
20 MINS. TO FIND
1RM FRONT SQUAT
WOD:
AMRAP 7 MINS.
BURPEES
AFTERMATH:
AMRAP 2 MINS.
DOUBLE UNDERS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
MONDAY AUGUST 5, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
PRESS, SNATCH, CLEAN AND JERK
STRENGTH:
15 MINS. TO COMPLETE 3X3 PRESS
WOD:
ISABEL+GRACE
30 SNATCHES 135/95
30 CLEAN AND JERKS 135/95
AFTERMATH:
800M RUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
SATURDAY AUGUST 3, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
WOD:
TEAMS OF 3
GET IT DONE IN ANY ORDER, WORK AT THE SAME TIME, BUT NOT ON THE SAME EXERCISE
300M WALKING LUNGE (100M = SPEED LIMIT SIGN AND BACK) IF RAINING HARD, 225 LUNGES
225 V-UPS
225 MOUNTAIN CLIMBERS
150 SLAM BALL 20/16
ROW 100 CALORIES
100 HAND RELEASE PUSHUPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
FRIDAY AUGUST 2, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
SPLIT/PUSH JERK, DB/KB FRONT SQUAT
STRENGTH:
15 MINS. TO FIND
1RM JERK
WOD:
5 ROUNDS
10 DB/KB FRONT SQUAT 55/35
15 PULLUPS
AFTERMATH:
35 V-UPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
THURSDAY AUGUST 1, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
FRONT SQUAT, POWER SNATCH
STRENGTH:
15 MINS. TO COMPLETE
3X3 FRONT SQUAT
WOD:
RANDY
75 POWER SNATCHES 75/55
AFTERMATH:
ROW 1000M OR RUN 800M
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WEDNESDAY JULY 31, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
THRUSTER, KB SWING
STRENGTH:
15 MINS. TO FIND
1RM THRUSTER
WOD:
AMRAP 15 MINS.
20 KB SWINGS 53/35
10 BURPEES
200M RUN
AFTERMATH:
TABATA CHOICE
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
TUESDAY JULY 30, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
POWER CLEAN, WALL BALL
STRENGTH:
15 MINS. TO COMPLETE
3RM PULLUP OR 25 BANDED+STRICT
WOD:
4 ROUNDS
15 POWER CLEANS 95/65
15 WALL BALLS 20/14
15 MED BALL SITUPS 20/14
AFTERMATH:
30 HAND RELEASE PUSHUPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
MONDAY JULY 29, 2013
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BACK SQUAT, KB SWING
STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT
WOD:
3 ROUNDS
400M RUN
20 KB SWINGS 70/53
10 BOX JUMPS 30/24
AFTERMATH:
500M ROW
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
MONDAY JULY 22, 2013
WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
BACK SQUAT, TOES TO BAR
STRENGTH:
20 MINS. TO FIND
3RM BACK SQUAT
WOD:
AMRAP 8 MINS.
25 DOUBLE UNDERS
15 TOES TO BAR
25 MOUNTAIN CLIMBERS
AFTERMATH:
TABATA BURPEES
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH