SAT, 07/11/09

Main WOD:

1-Arm KB Swing (50 each arm)

1-Arm Kb Clean & Jerk (50 each arm)

KB Swing 100 reps

KB Farmers Walk 100 yards

FRI, 07/10/09

Warm up x3: 100 Jumprope, 15 Dislocates, Joint Mobility, Active Stretch Movements

Skills: PVC Deadlift

Deadlift: 5-5-5-5-5-2-2

THURS, 07/09/09

Warm up x 2: 200 jumprope, 15 burpees, 2x Samson Stretch ea side

Main Set:

400m Run

50 sit-ups

800m Run

50 Thrusters (45# Bar)

1200m Run

50 pull-ups

800m Run

50 Ring Dips

400m Run

WED, 07/08/09

W arm-up x3: Run 1 building lap, 10 push-ups, 10 sit-ups, 10 squats

Skills : Clean & Jerk

Main Set:

Clean & Jerk: 4-4-4-4-2-2-2

TUES, 07/07/09

Warm-up 2x: 400 m Jog, 10 Squats, 10 Push-ups, 10 Pull-ups, Samson Stretch

Skills: KB Hi-Pull Catch

Main Set: For time

Run 400 m

then do ...

15-10-8-6-4-2 reps

KB Swings (Around the body Left)

2-Arm KB Swings (Russian)

KB Swings (Around the body Right)

2-Arm KB Swings (Russian)

1-Arm KB Swing (Left then right)

KB Swings (American)

KB Hi-Pull Catch

KB Hi-Pull Catch Front Squat

then ...

Run 400 m

End of workout.

CORE WORK

MON, 07/06/09

Warm-up x2: 400 m Jog, 15 Pushups, 15 Squats, 15 Situps, 15 Dislocates, Samson Stretch/Bent Leg Lunge , Forearms Down

Skills: Handstand

Main Set: Thruster 6-5-4-3-3-2-2

FRI, 07/03/09

Main Set:

Tabatas
20 Second /10 sec rest

1. Burpees
2. PP w/DB

3. Squats

4. Medicine Ball Slams

5. Situps

Core & Stretching

THURS, 07/02/09

Main Set:

Shoulder Press 5 x 5

Deadlift 5 x 3

"Something like Annie"
20-19-18-17... all the way down to 10 rep rounds; for time

Double-unders (alternative to double unders: Knee tucks)
Sit-ups