Monthly Archives: February 2012

Mobility

Dynamic

Walking Dead
200m Run
30 KB Swing
30 Knees to Elbows
400m Run
20 Kb Swings
20 Knees to Elbows
800m Run
10 KB Swings
10 Knees to Elbows

Cash Out
Coaches Choice

Mobility

Dynamic

Darkest Dawn
Thrusters/Double Unders  95/65
15/30
12/30
9/30
6/30
3/30
and
3 Rounds
15 Sit Ups
10 Toes to Bar
15 Back Extention

Endurance WOD
“4 rounds for time of:
Run 400m
30 GHD Hip Extensions”

Cash Out
Coaches Choice

Mobility

Dynamic

True Grit
Max reps OH Squats 75%
6 Burpees
200m Run
Max Reps Front Squat 75%
9 Burpees
200m Run
Max Reps Back Squat 75%
12 Burpees
200m Run

Endurance Dynamic Effort Lift for this week
“Power Cleans
12 sets of 2 reps
65% of 1 RM
on 45 second clock.

Endurance WOD
“3 rounds for time of:
Row 500m
21 Hang Power Snatch, 75/45 pounds”

Cash Out
5 x 5 HSPU

Mobility

Dynamic

Endurance athletes use this day to make up any of the required elements you have missed earlier in the week. You can come in, do the mobility and dynamic warm ups and then head outside your long interval training if you like. Or do this
Endurance WOD
21 – 15 – 9
Overhead Squat 95/65
Handstand Push up

Front Squat
5-5-5 40%/50%/60%
5-5-5 65%-75%-85%

Phoebe
15 min AMRAP
6 HSPU
12 OH Lunges
24 Double Unders

Cash Out
400m Run

Mobility

Dynamic

WOD
400m
30-25-20-15-10-5
Anchored Sit up
Goblet Squats (use a kettlebell or dumbell held in both hands at your chest – This is a perfect exercise to work your FORM FORM FORM
400m

Endurance WOD
“Hang Power Clean Reps for Load
3-2-2-2-1-1-1-1-1
Total of all reps is your score.
If your are doing the Endurance Program do one or the other of these WODs. Make sure you hit a blue Endurance WOD three times in the week. I know this looks like a lift, but it is in the program as a WOD.

Cash Out
6 x Ring Support x 10 sec
6 x Flexed Arm Hang x 10 sec