Butterflies For Valentines Day

Objective: Interval Trainning

Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint

Front Squat 5×5
Russian Swing 3×20

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m

Objective: Interval Trainning

Warm Up
2 Rounds:
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD – Melissa
5 Rounds for Time
15 Bench Press
15 SDLHP
400m

Midline
3 x30 Seconds
Back Extensions
Toes to Bar
Russian Twist

Objective: Muscular Endurance

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – “Tabata two Times
Push Ups 3 Minutes
Air Squats 4 Minutes

Objective: Lift for Power

Warm Up
15 Box Jumps
15 Pull Ups
400m

Push Press 5×5
American Swings 3×20

WOD – Linda
10 x 10-1
Push Press
Cleans
Squats
10-10-10
9-9-9
8-8-8
7-7-7
down to
1-1-1

Warm Up
800m Run
10 Pull Ups
10 Push Ups

Mats
Ladders

Split Jumps 5×6

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds:
10 Bench Press
20 Sit Ups
20 sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – ” Karen”
150 Wall Balls
For Time

Handstand / Push Up Practice

Happy Birthday Bob
Music Appreciation Today

Warm Up
2 Rounds:
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats/Ladders

Sprint Progression
10m on Minute 1
20m on minite 2
30m on minute 3
All the way thru
10 Minutes

Warm Up
2 Rounds:
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – “Jackie”
50 Thrusters
30 Pull Ups
1600m Run

Core
3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Split Jerks 3×10
Snatch Complex x 2

WOD – Isabel
30 Snatch
adv lifter to use 40kg?

Core
Hollow Rock 3×30 sec

Warm Up
2 rounds:
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Snatch 3×5
Thrusters 3×15

WOD – “Helen”
3 Rounds
400m
21 American Swings
21 Pull Ups

Core
Russian Twists 3 x20