February 2013

5×5 floor presses 3 RFT 10 Kb swings 26/35 10 box jumps 10 push ups

A week in the life of a Fitnesster! Monday-Friday Am Go to work and talk about today’s WOD that you can not wait to crush later on. Noon Youtube the exercises posted in today’s WOD as well as various other random Fitness videos that get you pumped!Email them to your co workers and tell them

As we get busier and classes are starting to fill up,there is a need for more structure to our classes. So with that said you will see the following format, which is not different from before but it will be practiced with a lot more virtuosity by myself and the coaches. What is going to

“Mary” 5 hspu 10 pistols 15 pull UPS 20 minute amrap

1. “Grace” 30 clean and jerks (135/95) for time 2. 3 rft 15 sit up 12 t2b 20 sec plank hold

“Swift kick in the….” 100 double unders 50 Kb swings (53/35) 30 wall ball (20/14) 75 double unders 40 Kb swings 25 wall ball 50 double unders 30 Kb swings 20 wall ball 25 double unders 20 Kb swings 15 wall ball For time!

1. Back squats 5×3 75-80% of 1rm across 2. 21-15-9 ring dips burpee box overs Demo burpee box jump over

Oly lift week 3. 1. OTM 9×1 70% of 1RM snatch 2. OTM 9×1 70% of 1RM clean and jerk 3.3. “Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat

last chance WOD! 400 m run 20 yard tire flips 400 m run 3 rope climbs 400 m run 30 sledge hammers 400 m run 20 yard burpee broad jumps 400 m run

Cindy 20 minute AMRAP 5 pull UPS 10 push UPS 15 squats