May 31, 2014

Dynamic warmup 

 

Partner workout *

 

4 min AMRAP

 

Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 

 

4 min AMRAP

 

Hanging on pullup bar 

10 ball slams (30/20)

 

Rest 4 min between AMRAPs

 

*one partner holds while one works... Every 10 competed reps is a finished r...

May 28, 2014

Mobility and Warm Up:

 

20 minutes

 

including a dynamic warmup of 4 rounds of:

 

10 single leg glute bridge (each leg)

10 scap push-ups

 

Strength

 

Sumo deadlift 5 x 5 climbing

 

WOD

 

5 minutes AMRAP of

 

10-8-6-4-2-4-6-8-10

 

DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 14, 2014

Strength:

 

Find 1 rep max jerk

Push press @ 75% 5x4

 

WOD:

 

15 min AMRAP

 

60 singles

30 hang snatches (45/45)

30 cal row

May 7, 2014

Mobility:

 

20 min group.

 

WOD:

 

Three 5-minute AMRAPs with three minutes of rest between each round.

 

Number 1 --

 

5 minute AMRAP of 20 double unders (60 singles) and 10 overhead squats (75/55).

 

Rest 3 minutes

 

Number 2 -- 

 

5 min AMRAP of 10 dumbbell hang cleans and and 20 w...

May 3, 2014

Warm up:

 

Ultimate frisbee

 

WOD:

 

"Fight Gone Bad"

 

three rounds with two minutes rest in between rounds

 

each round is 1 minute AMRAPS of each of the following:

 

Wall balls 20/14

Sumo Deadlift High Pull 75/55

Box jumps 24/20

Push press 75/55

Row cal

 

 

May 2, 2014

One more in celebration of the month of May! Hat tip to Trish!

 

Mobility:

 

10 minutes

 

Warm Up:

 

Ultimate Frisbee 

 

Skill: 

 

Pulling sleds with battling ropes

 

WOD:

 

15 min AMRAP

 

10 ring rows

10 KB Russian swings 70/53

10 touches 6 inches above 

 

 

April 24, 2014

Mobility:

 

10 minutes

 

Skill:

 

10 minutes OTM

 

Odd: 5 front squats (heavy)

Even: 20 double unders or 40 singles

 

WOD:

 

13 minute AMRAP

 

6 deadlifts 225/185

12 box jumps 30/24

24 wall balls 20/14

 

 

April 18, 2014

Reminder: Summa will be closed on Sunday, April 20th, for Easter.

 

Mobility:

 

10 minutes

 

Skill:

 

10 minutes

 

ODD -- 5 Squat Therapy

EVEN -- 10 Inverted Ring Rows or Bar Rows

 

Metcon:

 

8 min AMRAP

 

10 front KB squats

10 med ball slams

10 lunges

 

 

April 17, 2014

Mobility:

 

10 minutes

 

Skill:

 

Breathing 90-90 

plank holds

 

Also work on heavy yolk carries and stone to shoulder with the atlas stones

 

Metcon:

 

21 min AMRAP

 

ODD minutes: max cal row in 40 seconds

EVEN minutes: 5 Burpees

 

*Score is total calories rowed

 

 

April 11, 2014

Mobility:

 

10 minutes

 

Strength:

 

Overhead squats 5x3

 

In between sets, 3 max broad jumps

 

Goat:

 

10 minutes

 

Pick one and work on it

 

WOD:

 

10 minute AMRAP

 

Box jumps

Kettlebell sumo deadlift high pulls

 

1-1, 2-2, 3-3, 4-4, 5-5, etc. etc. etc. And etc.

 

 

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