121231

12/30/2012

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Happy New Year's Eve!

Check Mindbody for limited class schedule today!
Be warned if you do not sign up for the class there may not be a coach there!


Monday

Warm Up:
2 rounds
200m run
10 jump squats
20 pass thrus

Mobility:

Strength: 
Thruster ( you may take 1st rep from rack)
3x5
90 sec rest between sets
Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight.

WOD: TEST
"Fran"
21-15-9
Thrusters 95/65lb
Pullups

BEG 15-12-9
(use bands if needed)





121230

12/29/2012

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Sunday

Open Gym: 10 to noon, Uptown Only

Sign up on Mindbody!


121229

12/28/2012

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Open gym: Mid City only, 9 to  noon


Saturday

Warm up:
2 rounds
10 burpee bar touches
7 pullups
5 dips

mobility

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders ( 2 to 1 singles)

Rest 1:1

121228

12/27/2012

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Friday

Warm up:
800m run or 1000m row

Mobility

Strength/Skill:
GOAT

WOD:
"Tailpipe" Partner WOD
6 rounds total
P1: 250m row
P2: hold KB or DB in front rack (24/16kg)

121227

12/26/2012

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Thursday

Warm up:
400m run
2-3 min mobility
400m run

Mobility

Strength/Skill:
Jumping Drills and 1RM box jump

WOD:
Retest 5 min AMRAP (increasing ladder: 1, 1, 2, 2, 3, 3, ...)
70/75% of 1RM Deadlift
Box jump (30/24in)

121226

12/25/2012

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Wednesday

No morning classes, but rest of day normal schedule. Please sign up on Mindbody!


Warm up:2 rounds
250m row
20 pass-thrus
10 scap push-ups

Mobility

Strength/Skill:
DB Bench Press
3 x 5 at 5-10lbs heavier than last week

WOD:
"Annie"
50-40-30-20-10
Double unders (2 for 1 subbing singles)
Ab mat sit ups


121225

12/24/2012

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Merry Christmas!!
10 am Group WOD, Uptown

Open Gym, 11-1 and 3-5 Uptown
Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.!

Please sign up on Mindbody for group wod or Open Gym (open gym tab)!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Pull-ups
3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc)

WOD
12 Days of Christmas

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Pull-ups
4 Kettle Bell Swings (24/16k)
5 Burpees
6 Push Press (95 #/65 #)
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)

121224

12/23/2012

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Monday- Happy Christmas Eve!

Modified schedule today: Please Check Mindbody!

Warm up:1000m row at 18 strokes per minute

Mobility

WOD:
"Eva"
ADV: 5 rounds, INT/BEG: 3 rounds
800m run
30 KB swings (32/24kg)
30 pull-ups
(35 min cutoff)
 
Open Gym 

Uptown 10 am - 12 pm
Midcity 1030 am - 1230 pm
 
Saturday Team WOD

Warm Up
Run 400 or Row 500

3 rounds 
10 pass throughs
10 overhead squats
10 burpees
30 second sampson stretch per side

WOD
in groups of 4
200 Box Jumps
200 Kettlebell Swing
200 Push Ups
200 Snatch