WOD 4-10-15

Warm up/ Mobility
2 min Jump Rope
Spidy Climb
Good Mornings
Squat Hold

Strength
9-12-15-18-21
Deadlifts

WOD
5-10-15-20-25
Air Squats
HR Push ups
Sit ups
Lunges

Cash out
50 DU (150 singles)


WOD 4-9-15

This WOD is a BENCHMARK.  Meaning most of you have done this workout before so bring your results(times, weight for deadlift etc) from the last workout so that you can compare!




Warm up
knee hugs
high knees
butt kicks
leg kicks
skips
side shuffle
shuffle squat
Toe touch
karaoke




"The 100"
10 Air Squats
10 Knees to Elbows
10 Pushups
10 Sit ups
10 Deadlifts
10 Pull-ups
10 Med Ball Cleans
10 Sprints
10 KB swings
10 Burpees


Post WOD
Stretch


 









WOD 4-8-15

Shoulder Mobility
Ball slams
Pass throughs

Plank w/ front raise
Circles
Shoulder rotations

10X
1 strict press
1 push press
1 push jerk

M- (Bar-65-95)
F- (Bar-55-75)

Post WOD
Nutrition and weighins
and...
Stretching
Shoulders
Hips
Glutes

WOD 4-7-15


Mobility/ Warm up
2 min Jumping Jacks

Spiderman climb w/ hip raise
Glute
Squat to stand



Strength
4X 10
Back squat


WOD
5 Cleans
10 Rebel rows
15 Lunges
20 Runners crunches

WOD 4-6-15

Dynamic Warm up
Walking knee hugs
High knees
Butt kicks
Leg kicks
Skips
Side shuffle L/R
Shuffle squat L/R
Toe touches

WOD
5K

*other options will be avaliable