Tuesday 10DEC2013

Mobilize to Stay Alive

Skill

20 T2B

20 HSPU

Strength


Power Cleans

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

Play a Sport

Scale as Appropriate

Monday 09DEC2013

Mobilize to Stay Alive

Skill

Weighted Pull - Ups

10 Muscle Ups or Ring Dips

Strength


Back Squat

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

AMRAP 20 Minutes

5 Thrusters @ 95/65

7 Hang Cleans @ 95/65

10 SDHP @ 95/65

Scale as Appropriate

Friday 06DEC2013

Mobilize to Stay Alive

Skills

5 X 5 Split Jerk @ 75% 1RM

20 T2B

Strength


Front Squat

5 X 5 @ 65 % 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM


WOD

AMRAP 15 Minutes

05 Pull ups

10 Push Press @ 95 / 65

15 Kettle Bell Swings

20 Double Unders or Triple Singles

25 Lunges in place with 45 / 25 pound plate OH

Scale as Appropriate

Thursday 05DEC2013

Mobilize to Stay Alive

Skills

Handstand Walk

15 Knees to Elbows

Strength


Strict Press

5 X 5 @ 65 % 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM


WOD

Death by Power Snatch @ 95/65

Scale as Appropriate

Wednesday 04DEC2013

Mobilize to Stay Alive

Skill

20 HSPU

10 Jerk Balance @ 95 / 65

Strength

Deadlifts

5x5 @ 65% 1RM

5X5 @ 75% 1RM

AMRAP @ 85% 1RM

WOD

For time:

Run 1.5 Miles

40 Abmats Sit ups

30 HRPU

20 Burpees

10 Box Jumps

500 Meter Row

Scale as Appropriate

Tuesday 03DEC2013

Mobilize to Stay Alive

Skill

20 Pistols

20 T2B

10 Medicine Ball Cleans

Strength

Power Cleans

5x5 @ 65% 1RM

5X5 @ 75% 1RM

AMRAP @ 85% 1RM

WOD

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

***Chest 2 Bar & Ring dips for MU***

Scale as Appropriate

Monday 02Dec2013

Mobilize

Skill

20 Strict PU
20 V up
10 Turkish get up


Strength

Add 10 pounds to previus cycle 1rm

Back Squat

5x5 @ 65% 1rm
5x5 @ 75% 1rm
5+ @ 85% 1rm


WOD

For time

500 meter row
40 Squats
30 SitUps
20 push ups
10 Pull ups