June 1, 2016

warm up as needed

400m run

1 min scoripion kicks

1 min dead hang

2 min each leg lizard stretch

set up weight for Hero Wod

metcon

hero wod-Mr. Joshua
5 rounds of:
400 m run or 3 laps around gym
30 ghd situps or abmat situps
15 deadlifts @250/175

cooldown

7 min squat stretch

3 min split stretch reach thru middle and each foot

May 31, 2016

warm up

400m run
easy pace
3 min amrap of
50 ft bear crawl
50 ft burpee broad jump
50 ft run
-set up weight for workout

metcon

5 intervals of
15/10 cal row or assault bike
20 shoulder to overhead 95/55-65
10 burpee box jumps
-rest 2 min or as rower opens up

cooldown

100 hollow rocks
4×15 back extensions
3×1 min sledge hammer hit

May 30, 2016

warm up

400m run

empty bar

10 deadlifts+10 hang cleans

1 min dead hang

50 ft walk out

*can partner up with a person and share bars

metcon

hot shots 19 Memorial Day Wod
6 rounds of:
30 air squat
19 cleans 135/95
7 strict pulllups
400m run

cooldown

4x
1 min dead hang
12 V setups to wall touch
45 sec plank hold

May 28, 2016

warm up

400 m run
2 min squat stretch
1 min dead hang

-set up for workout go over tire flip and med ball over

metcon

30 min amrap of
1 overhead plate carry 45/25-35
1 farmer carry around full gym
4 heavy med ball overs or tire flips
8 box jump step down

cooldown

2x
1-5 strict pullups
between each set 10 skull crushers with empty barbell

May 27, 2016

warm up

400 m run
1 min dead hang with partner
empty bar
10 strict press
10 deadlifts

with partner
8 min amrap of max reps strict press 75/45
*go till failure then switch……continue for 10min

rest 2 min to change weight then

metcon

30 alternating rounds (15/15) of:
10 deadlifts 135-185 /85-135
10 pushups
*switch partners
choose weight as form allows

cooldown

4×20 each side in V position
partner med ball side pass

May 26, 2016

warm up

gym
400 m run
100 ft each
high knees
butt kicks
carioca
lunge with lizard
45 sec scorpion kicks

metcon

5 rounds of
400 m run
25 kb swings
75 ft sled push TOP HANDLE

cooldown

with partner
4x 20 leg pushdowns
x 20 chest pass from V position

 

May 24, 2016

warm up

400 m run
1 min jump rope
100 ft lunge with lizard
10 squats on the 30 sec x 3 min.
set wall ball station

metcon

100 double under or 200 single
1 k run
50 wall ball shots
500 m row or 30 cal assault
300 ft lunge step with med ball in bear hug position

cooldown

2 min quad stretch against wall each leg
3×1 min sledge hammer hits + 30 side touches in V position

May 23, 2016

warm up

400 m run
1 min dead hang
1 min scorpion kicks
empty bar
10 deadlifts
8 front squats
6 hang squat clean to thruster
135/75++ or as form allows

metcon

250m run (around full gym)
then
3 rounds of
12 front squats
12 strict pullups

250m run (around full gym)
then
3 rounds of
9 cleans
9 toe to bar

250m run (around full gym)
then
3 rounds of
6 squat clean thruster
6 bar jumping burpees

cooldown

100 hollow rocs
3×12 L sit raises

May 21, 2016

warm up

400 m run
100 ft lunge with lizard
1 min dead hang
1 min overhead hold empty bar + 10 strict press
-load bar to 95/45-55 or as form allows

metcon

10 strict press
20 ab mat situps
20 push press
20 ab mat situps
30 shoulder to overhead (push jerk)
20 ab mat situps
20 push press
20 ab mat situps
10 strict press
20 ab mat situps

cool down mandatory

4×10 strict pullups
3×12 ring rows
2×20 back extension

May 20, 2016

warm up

find a partner
1 min jumping jacks
100 ft lunge with lizard stretch
1 min partner dead hang

metcon

-30 min amrap alternating partners

5 pullups
10 jumping lunges… if not possible then 10 lunge steps
15 kb swings or ball slams
-switch

@12 min mark break for 3 min. then start again @ 15 min mark and go to 27min mark finish with 3 min. plank hold

cooldown

accumulate
5 min in squat stretch
5 min in split stretch reaching thru middle and each foot