Friday, April 17, 2015

Saturday 18 April 2015


Warm-up
Coachs' choice!!! :D Enjoy! he he he...

Team Tosh
3 x 200m – 400m – 600m Run
One person works as the other rests.



Thursday, April 16, 2015

Friday 17 April 2015


Warm-up
500 m run
-3 rnds:
10 kip swings
10 box dips
10 air squats
10 box jumps

Then:
Shoulder and hip mobility of choice
Burgener warm-up

Amanda
9-7-5
Muscle-Up
Squat Snatch (135, 95#)



Wednesday, April 15, 2015

Thursday 16 April 2015


Warm-up
400 m run
10 Arm swings
10 Leg swings
10 Iron cross (per side)
10 Scorpion (per side)
Samson stretch complex
Cobra stretch

The Usual Suspects
5 rounds of:
Run 200m
10 Deadlifts (225, 155#)
30 Abmat Situps



Tuesday, April 14, 2015

Wednesday 15 April 2015 (Tax Day!!!)


Warm-up
500 m row
10 kip swings
5 wall walks
25 kettle bell swings
PVC pass throughs
PVC around the world
10 PVC overhead squats
Samson stretch complex
Shoulder mobility
Burgener warm-up

Randy
75 Snatches (75, 55#)



Monday, April 13, 2015

Tuesday 14 April 2015


Warm-up

400 m run
10 kip swings
-down and back:
high knees
butt kickers
shuffle
karaoke
cross run
broad jump
inchworm with pushups
spider man
alternating side lunges
burpee sprints x4

Tygra

50-40-30-20-10 Wall Balls (20, 14#)
25-20-15-10-5 Box Jumps (24, 20")



Sunday, April 12, 2015

Monday 13 April 2015


Warm-up
400 m run
10 vertical jumps (against the wall)
5 wall walks
10 broad jumps
10 goblet squats
Couch stretch 30 seconds per leg x2
Banded shoulder mobility
Samson stretch complex

Fore
4 Minutes at Each Station:
Clean and Jerk (135, 95#)
Row (Calories)
Burpees



Friday, April 10, 2015

Saturday 11 April 2015

Foundations class from 0900-1100

WOD starts at 1100


Warm up

Coached choice


Fight Gone Bad

3 rounds for Max Reps:

1:00 Wall Balls (20/14)

1:00 Sumo-Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Presses (75/55)

1:00 Row for Calories

1:00 Rest

Sum of repetitions across all three rounds is your total score.