Sunday 4/6/14

Front Squat 3-3-3-3

Overhead Press 3-3-3-3

Alternate between both exercises

Saturday 4/5/14

Handstand Practice for 15 minutes

Friday 4/4/14

Form Running

Plyometrics

Sprints

**5:30pm only will have band sprints**

Thursday 4/3/14

KB Snatch
KB Get Up

Beginners
-Practice 1 of the movements for 15 minutes

Proficients
-Do 5 Snatches Then 1 Get Up Alternating for 15 minutes

Wednesday 4/2/14

Pistol  Goal 30 each leg

Muscle Up Goal 30

*Alternate between exercises for 12 minutes

Burpees 30 seconds on / 30 seconds off
3X

Tuesday 4/1/14

KB Thruster 2-16kg

KB High Pull 32kg

30 seconds on / 90 seconds off
Alternating Exercises
4X

Monday 3/31/14

Row 300 meters
Pull Up 20 Reps
Push Up 40 Reps
Box Jump 18" 30 Reps
Squat 60 Reps
Row 300 meters

Goal 8 Minutes or Less

Time Cap 15 Minutes

Sunday 3/23/14 WOD

Rowing

30 seconds on / 90 seconds off
6X

Saturday 3/22/14 WOD

KB Swing
Rest
Rest
KB Snatch Right
Rest
Rest
KB Snatch Left
Rest
Rest
KB Long Cycle
Rest
Rest
KB Front Squat
Rest
Rest

30 seconds each station
3X

Friday 3/21/14 WOD

Bodyweight Training

Thursday 3/20/14 WOD

Deadlift

5-5-5

Push Press

5-5-5

Wednesday 3/19/14 WOD

Bodyweight Training

Tuesday 3/18/14 WOD

Front Squat

5-5-5

Overhead Press

5-5-5

Monday 3/17/14 WOD

Bodyweight Training

Sunday 3/16/14 WOD

Sprint Day

8-10 second sprints

Saturday 3/15/14 WOD

KB Thruster 1 minute
Rest 1 minute
KB High Pull 1 minute
Rest 1 minute

4X

Friday 3/14/14 WOD

Bodyweight Training

Thursday 3/13/14 WOD

KB Get Up

Max Reps in 15 minutes

Wednesday 3/12/14 WOD

Bodyweight Training

Tuesday 3/11/14 WOD

KB Long Cycle

Max Reps in 15 minutes

Monday 3/10/14 WOD

KB Snatch

Max Reps in 15 minutes

Sunday 3/9/14 WOD

Bodyweight Training

Saturday 3/8/14 WOD

KB Swing 32KG
Rest
Barbell Push Press 75lbs
Rest
KB High Pull 32KG
Rest
Barbell Front Squat 75lbs
Rest

30 seconds on / 5 seconds off at each station
3X

Friday 3/7/14 WOD

Bodyweight Training

Thursday 3/6/14 WOD

Sprint Day

Running
Rest
Rest
Biking
Rest
Rest
Rowing
Rest
Rest

30 seconds on / 5 seconds off at each station
3X

Wednesday 3/5/14 WOD

Kettlebell
-Snatch Right/ Snatch Left
-Clean Right/ Clean Left
-Front Squat Right/ Front Squat Left
-Push Press Right/ Push Press Left
-Rest/ Rest

30 seconds each side/ 5 seconds transfer time
3X

Tuesday 3/4/14 WOD

Bodyweight Training

Monday 3/3/14 WOD

**No morning class, only evening class today**

Thruster

5-5-5-5-5

KB High Pull

30 seconds on
90 seconds off

5X