Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Cleans 5×5
Snatch 3×10
WOD – “Steve”
20 Minute Progression
Russian Kettle Swings
20-24kg Bell
Core
Deadbugs 5×10
Tag Archives: sst
Friday December 7, 2012
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Deadlift
Snatch 5×5
American Swing 3×20
WOD – “Peter”
20 Minute
Thruster Progression
Core 3×30
Plank
Knees to Elbows
Russian Twist
Thursday December 6, 2012
Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know. Volunteeer to bring it to school.
You can drop it in my office. Before December 8. You Know you have something
between your household that knowone wants or wears. Cheers
Monday December 3, 2012
Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m run
Snatch 5×5 (form)
Clean and Jerk 3×20
WOD – “Larry” (Lucky 7’s)
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Begin with 40kg?
Sit Ups 1×100
Thursday November 29, 2012
Warm Up
3 Rounds:
Army Crawl,/crabwalk
10 four count Dead Bugs (5 ea)
10 Dead Lift
1oo Jump Rope
Front Squat 5×5
Ball Slam 3×20
WOD – “Kevin”
Russian Swing
Max Reps
20-24kg?
Superman 5×30 sec
Wednesday November 28, 2012
Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
20 Minute Sprint Progression
Weather Pending
Tuesday November 27
Warm Up
3 Rounds:
20 Sit Ups
10 2 Footed Bounds (for distance)
10 Pull Ups
10 DeadLifts
Snatch 5×5
American Kettle Swings 3×20
WOD – “James”
20 Minute Box Jump Progression
Core
3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists
Tuesday November 13, 2012
I truly hoped you took a moment to think about why you had a day off yesterday.
Please thank someone who served for you if you have not already.
Thank you Dad
Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab
DeadLift 5×5
Overhead Squat 3×10
WOD- “Greg”
20 Minute
Push Up Progression
Friday November 9, 2012
Warm Up
3 rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Jerk 5×5
Russian Swing 3×20
WOD – “Frank” Lucky 7’s
Press 7×1
Push Press 7×1
Jerk 7×1
Advanced Lifter may Start with 40kg?
Increase load on each single set from 1-21
Thursday November 8, 2012
Warm Up
3 Rounds:
15 Kettle Swings
10 Pistols (5 Each)
5 ninja roll ups
Front Squat 4×5
Thrusters 2×20
WOD – “Eugene”
Back Squat Max Reps
60kg Bar?
Core
3 x30sec
Knee Ups
Plank Everyside 1 ea
Russian Twist
Crossfit Del Campo 