April 2015

WARM UP: 10 to 1 : Air Squats; 50 M Sprint; sit ups with #25 plate. SKILL:  5 rounds of 6 cleans + 2 Jerks … add weight each round but concentrate on your form.

WARM UP: 2 rounds of: 20 second Samson Stretch; 20 Second Couch Stretch; 100 Single Skips; 50 Russian Twists; 25 Weighted Sit Ups 25#plate SKILL: Row: 3 x 250 M; then 2 x 500 M 

WARM UP: 3 rounds of: 30 Jumping Jacks; 20 Mountain Climbers; 15 Hollow Rocks; 5 L-Sit Holds SKILL: 20 Minutes: Squat Cleans: 5 x 6 + 2 Jerks 3 x 3 + 2 Jerks Add weight as needed

WARM UP: 100 M Run; 5 Box Jumps; 10 Sit Ups with 25# Weighted Plate; 15 OHS with 25# Plate; 50 M Run; 15 Box Jumps; 10 Sit Ups with 25# plate; 5 OHS with 25# Plate SKILL: Pike Push Ups on the Floor 6 x 3 Pike Push Ups off of a Box 5

REST DAY!

WARM UP: Team of 3 Shuttle Runs: 10 x 50 M Shuttle Runs – tag your partner after each one; then 30 Synchronised Burpees between you and your partner.

WARM UP: 200 M Run 20 Hollow Rocks 10 Hanging Leg Raises 20 Russian Twists SKILL: Snatch Press 5 x 12 + 6 OHS

WARM UP: 5 Inch Worms 5 Jump Squats 5 Pull Ups 5 Push Ups 5 Burpees SKILL: Front Squats: 5 x 6 ; 5 x 3 

WARM UP: 20 Lunge Holds; 20 Second Couch Stretch; 5 Pull Ups; 10 Mt. Climbers; 10 Sq Jumps SKILL: Sumo Deadlift High Pull: 5 x 5 Deadlift: :5 x 3 

WARM UP: 2 Rounds of: 50 Jumping Jacks; 20 Air Squats; 20 Hollow Rocks; 20 Supermans SKILL: Max Reps in 3 minutes of each of the following: Pull ups Dips Rope Climbs Push Ups Double Unders WOD: Max Reps in 15 Minutes of: 1 Deadlift + 2 Front Squats + 3 Push Jerks/ Split Jerks