3.27.14

A. Ice if anything needs it
B. MOBILITY!!! Pick a lower and upper body one and spend 15 min on each
C. get out and do some moving of some sort……

3.26.14

3 sets ALL OUT; rest 2 min (the weight and reps should leave you crushed)
5 burpee facing bar
10 push press @ 75/55
+
2 sets ALL OUT; rest 2 min
5 burpee facing bar
10 thrusters @ 75/55
+
30 min airdyne @ 70%
*hop off every OTHER min and complete 5 burpee with max jump and reach on each one….like jumping and touching a tall target

3.25.14

A. 3x 3 TnG power snatch into 6 OHS AHAP (rest 2 min)

+

For time

800m run

rest 3 min

400m run

rest 3 min

800m run

+

3 rounds of

10 Squat jumps as high as possible

10 broad jumps

10 slam balls

3.24.14

A. 4x5 Front Squat AHAP (rest 2 min)
B. 4x10 S2OH AHAP (rest 2 min)
+
2 min max rep burpee
-rest 4 min-
2 min max rep burpee
+
5 rounds of
5 Burpee
10 thrusters @ 115/65

3.22.13

Northport at 9am if you are in town.

3.21.13

THE OPEN!!!!

See you at 6pm at the gym!

3.20.13

A. 20 min row @ 75%

B. 15 min shoulder mobility

C. 15 min ANKLE mobility

D. 20 min Airdyne

See you for the live announcement

3.19.14

A. 4x 40m sled sprint at MOD weight…should be FAST (rest 3 min)
+
15 min rest working handstands and pistols
+
B. 4x 35 sec airdyne sprints (rest 2:25)
+
CARBS CARBS CARBS

3.18.14

A. 5x3 Thrusters AHAP from ground (rest 2 min)
+
1-3 MU EMOM for 10 min (scale is 3-6 C2B KIPPING and as HIGH AS POSSIBLE)
+
For time:
10 S2OH @ 75/45
10 Burpee over bar
10 S2OH @ 115/85
10 burpee over bar
10 S2OH @ 145/105
10 burpee over bar
+
10-15 min mobility on shoulders

3.17.14

**Let your body dictate training today…don't hurt anything to do a back that is still tired and not as stable for you.

A. 5x5 Back squat w/ 3 sec pause at bottom @ 45% of 1RM. Fire out of the bottom AFAP (rest 2 min)
B. For as long as possible do 3x T2B, rest exactly 5 sec and repeat… go until can not do 3 any longer        and record number you got to…as well as time it took… put it on FB PLEASE!
C. 5x7 Wall ball @ 30/25 (rest 30 sec)
+
20 min airdyne @ 80%…this should get SLIGHTLY uncomfortable at the pace… get off air dyne EMOM and complete 5 burpee AFAP

REST AND RECOVER…

Come watch OPEN

3.12.14

A. 4 sets, each set AFAP (rest 3 min)
     6 KBS @ 53
     6 Burpee
     20 sec airdyne sprint

B. Build to a 3 RM thruster in 3-4 sets (so we don't get sore!)

C. 3x 400m @ 85-90% (rest 3 min)
*These should stay about same speed

3.8.14

TESTING

9am @ NORTHPORT!!!!

3.7.14

A. OPEN WOD BABY!!!!!!

3.6.14

ACTIVE RECOVERY

**Today just make sure I get moving for a little to get any soreness out, and eat well, ice, Epsom salt bath etc…..

BE READY FOR TOMORROW!!!!

A. 3 sets NOT for time
5/3 MU (C2B as HIGH up as possible to scale)
50 ft HS walk
+
300m row for time
-rest 2 min-
250m row for time
-rest 90 sec-
200m row for time
-rest 1 min-
150m row for time
-rest 30 sec-
100m row for time
+
10 min cool down on airdyne


RECOVERY DAY TOMORROW...

3.4.14

A. 3x BS @ 80% EMOM for 8 min
+
3 sets EACH fro time of:
10 Thrusters @ 95/65 (masters 65)
10 burpee
10 Box jumps 24/20 (masters 20)
REST 3 min
+
FOR time:
500m row
40 wall ball @ 25/20 to 10'/9' (masters 20)
30 KBS @ 70/53 (masters 53)
20 T2B
10 Squat clean Thrusters @ 95/65 (masters 65)

3.3.14

A. Snatch 1.1 @ 80% EMOM for 8 min (10 sec between each single)
B. 3x max rep STRICT pull-up (rest 3 min)
+
100 Shoulder to OH @ 95/65
+
500m row for time
rest 90 sec
500m row for time