2.19.14

Warmup
3 Rounds of GPP Warmup
:30 sec each then rest 30 seconds
JJ’s, sit ups, push ups, mountain climbers, squats

Mixed Modal
20 Min AMRAP
Burpees to a 6″ target x15
DBLU’s x30
Toes 2 Bar x15
30 DBLU’s

Strength
Back Squat: 2×50%, 2×60%, 2×70%, 2×75%, 2×80%, 2×85%, 2×90%, 4x2x95%

2.18.14

Warmup
4 Rounds
Dots x1
+3 Rounds of Cindy

Mixed Modal
3 x 3 MIN AMRAP
Min 1 – ME Snatch @95/70
Min 2 – ME Thruster @95/70
Min 3 – ME Dead Lift @95/70 rest 3 min BTWN AMRAPS Conditioning

5 Rounds
Run 90 sec first 60 sec 90-95% last 30 sec 110%
Rest 90 sec

2.17.14

Warmup
4 rounds
jump rope 1 Min Rest 1 min
then
Practice Any Gymnastics 10 min

Mixed Modal
5 Min AMRAP
Burpee Box Jump x12 @24/20
OH Squat x12 @115/80
Rest 2 Min

Every 90 sec for 15 min perform
Clean: 2×55%, 2×60%, 2×70%, 1×75%, 1×80%, 1×85%, 1×90%, 1×80%, 1×85%, 1×90%

Rest 2 Min
5 Min AMRAP
Burpee Box Jump x12 @24/20
OH Squat x12 @115/80

2.15.14

Warm up : foam roll

Dead bugs 3×1 min

10 min EMOM
20 double unders/60 singles
5 TTB

Strength :
Front squat/ goblet squat
Work up to heavy set of 3

WOD:
Add a rep each round for 14 mins
1,1,1…2,2,2….3,3,3 and so on
Push up
Sit up
Lunge jump (1:1)