Sunday, January 25, 2015

Monday 26 January 2015

WARMUP

Row 500m

10 pass throughs 

10 around the world

3rnft

5 air squats

Butt kicks

High knees

Lunges 


Burgener warmup



WOD


1) Squat Clean- 10 Minutes to build to a heavy single


2) AMRAP 7 Mins
1 Squat Clean (135/95)
10 Sit-ups
2 Squat Cleans
10 Sit-ups
3 Squat Cleans
10 Sit-ups
…..
Get as high as possible in the 7 min timeframe




Friday, January 23, 2015

Saturday 24 January 2015

Warm Up
Run 400M/ Row 500M
10 PVC Overhead Squats
10 pass through
10 around the world
10 squat jumps
10 kip swings




Workout of the Day


3 rounds for time:
15 Pull Ups
12 Burpee box jump
9 OHS (135/95) (115/75) (95/55) (75/45)

Thursday, January 22, 2015

Friday 23 Jan 2015

Warm Up
run 400M/row500M
2 rounds not for time:
10 air squats
10 punter kicks
10 lunges
10 push ups
Then:
legs swings (front to back and side to side)


WOD
“DTish”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks


*This will be a partner workout. One person does a round then the next person does a round, each person does 5 rounds.
**Rx’d weights will vary each round: 1- 135/95, 2- 155/105, 3- 185/125, 4- 155/105, 5- 135/95



Wednesday, January 21, 2015

Thursday 22 Jan 2015

Warm Up
Run 400M/Row 500M
10 PVC OHS
10 Pass Through
10 Around the World
10 Pull ups
10 Push ups
10 Sit ups




Workout of the Day
EMOM for 16 min
Odd: Swing (70/53)
Even: Toes to Bar
Each min will have 30 sec of work and 30 sec of rest so get after it and work hard!!!



Tuesday, January 20, 2015

Wednesday 21 Jan 2015

**Don't forget to purchase your Centurion hoodie!  We also have some t-shirts still available.  Hoodies are $35 and t-shirts are $20. Ask your coach about it.**


Warm Up
3 Rounds Down and Back:
High Knees
Butt Kicks
Then:
10 Inchworms
5 wall walks
10 Straight Leg Deadlift (PVC or naked bar)






Workout of the Day
100 Double Unders
5 Rounds
10 Deadlift (155/105)
10 Front Squat (155/105)
10 HSPU
Then: 100 Double Unders

Monday, January 19, 2015

Tuesday, 20 Jan 2015

Warm Up
Run 400M/Row 500M
10 PVC OHS
10 Pass Through
10 Around the World
2 Rounds not for time:
10 Push ups
Walking Lunge Down and Back


Burgener Warm Up


Workout of the Day
15-12-9-6-3
Power Snatch (95/65) (85/55) (75/45)
Burpees


Sunday, January 18, 2015

Monday, 19 JAN 15

Open Gym 0900-1100

Thursday, 15 JAN 15

Warm-up

500m row
High knees
Butt kickers
Karaoke
Shuffle
Cross run
Bear crawl
Inchworm with pushup
Broad jump
5 wall walks
Samson complex stretch

Workout of the Day
Back Squat
3-3-3-2-2-1

Post
Not for time

Accumulate 50 abmat sit ups and 50 hip extensions.