Week of May 23rd - 27th

May 22, 2016

3 sets; OTM; Alternating movements
- Double Unders x 30 (don’t go over :45s)
- Handstand Hold x :30-:45s

OT2M KB Overhead Lunges x 20 (10R + 10L)

3 RFT
- 12 s2oh (135/95)
- 8 bar facing burpees
- 12 c2b pull ups


Week of May 9th - 13th

May 8, 2016

Wednesday
A.
3 Sets; OTM; alternating exercises (9 minutes)
:30s x Handstand Hold
:30s x Double Unders
:30s x V-Ups

B.
5 Sets; OT2M Front Rack Lunges x 20 (10R+10L) (10 minutes)

C.
8 Sets; 200m Run; 1 minute rest b/t sets


Week of May 1st - 5th

May 1, 2016

Monday
SWOD- Back Squat 4x5 @ 75%
WOD- 12 Minute AMRAP
- 12 Wall Balls
- 12 TTB
- 12 Burpees (jump and touch bar)


Week of April 25th - 29th

April 24, 2016

Monday
SWOD- Deadlift 5x5 @ 80% 2 minutes rest b/t sets
WOD-
Buy In
- 20/15 Calories on Assault Bike
Then Complete…
20-15-10
- Wall Balls (10'/20#) (9'/14#)
- American Swings (53/35)
Buy Out
- 20/15 Calories on Assault Bike


Week of April 18th - 22nd

April 17, 2016

Friday 4.22.16
SWOD
- OTM Strict Press 10x3 @ 60% (goal is to move the weight as fast as possible with good form)

WOD
For Time 9-6-3
- Bar Muscle Ups
- SDHP (115/75)


Week of April 11th - 15th

April 10, 2016

SWOD- OT2M Lunges x 20 (10R + 10L) 5 sets
WOD- “Nicole”
20 Minute AMRAP
- 400m Run
- Max Rep Pull Ups
CORE- 4 x 25 leg raises


Week of April 4th - 8th

March 31, 2016

Friday
SWOD- OTM Back Squat 10x2 @ 60% (goal is to move the weight as fast as possible with good form)

WOD- 4 Rounds of:
- :60s Assault Bike
- :60s rest
- :60s Rowing
- :60s rest
- :60s Bar Facing Burpees
- :60s rest


Week of August 8

December 4, 2015

Dbl Squat 5x5
Dbl Clean 5x5
Dbl Snatch 5x5
Strict Press (R+L) 5x5
Bulgarian Squat (R+L) 5x5

60s max Situps


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