March 31, 2015

3-31-15

Warm Up: Dynamic

Strength: Strict Pull Ups 4 x Max Reps or 5 x 5 if band is required

MetCon: Varsity:
               10 - 1 Reps for Time
               Cal Row
               Thrusters

                JV
                10 min AMRAP
                150m Row
                10 Thrusters

March 28, 2015

3-28-15

Warm Up: Dynamic

MetCon: Mo's 11 Colossal Doughnuts!!
               11 Min AMRAP
               11 Burpees
               11 C2B Pull Ups
               11 Front Squats
               1 Rope Climb
               11 HSPU
               11 T2B
               11 Deadlifts
               1 Rope Climb
               11 Box Jumps
               11 KB Swings
               11 Power Cleans
               1 Rope Climb
               11 Push Ups
               11 Wall Balls
               If there is time remaining restart at the beginning
 

March 24, 2015

3-24-15

Warm Up: Dynamic

Strength: Overhead Squat 3 x 5

MetCon: 21-15-9
               Deadlifts
               Lateral Burpees
               Sit Ups

March 19, 2015

3-19-15

Warm Up: Dynamic w/Gymnastic

Skill: Handstands, HSPU, Handstand Walks

MetCon: 24 Alt Tabata Rnds of
               HSPU
               Front Squats
               T2B

March 17, 2015

3-17-15

Warm Up: Dynamic

Strength: V: Barbel Complex x 6
                     1 Power Clean
                     1 Hang Squat Clean
                     1 Push Jerk
                     1 Split Jerk

                JV: Power Clean 10 x 1

MetCon: 4 Rnds For Time
               200m Run
               10 Deadlifts
               10 Box Jumps

March 12, 2015

3-12-15

Warm Up: Dynamic

Strength: V: Back Squat 3 x 10
                JV: Back Squat 3 x 5

MetCon: 12 Min AMRAP
               200m Run
               10 KB Swings
               10 Goblet Squats

March 10, 2015

3-10-15

Warm Up: Dynamic Warm Up

EMOM 1: 10 Mins
                  Odd: 5 Strict Pull Ups
                  Even: 30 Seconds double unders or base jumps

EMOM 2: 10 Min
                  Odd: 10 Wall Balls
                  Even: 10 Burpees

March 7, 2015

3-7-15

Warm up: dynamic

Metcon: 15.2

March 3, 2015

3-3-15

Warm Up: Dynamic Warm Ups

Strength: V/JV: Shoulder Press 5 x 5

MetCon: For Time
               21-15-9
               Wall Balls
               Pull Ups (1.5 to 1 ring rows)
               HR Push Ups