Dressage & Jumping Lesson with Linus & trainer.  Rest Day! 

WOD

• 21-15-9
• 75# Clean to full squat
• Ring Dips
• 65# Thrusters
• Pull Ups

WOD

• Ladder 1-10
• Plyo Hops
• Double KB Press 30# each
• Double KB Clean 25# each
• Double Snatch 25#

BIRTHDAY WOD

47 Reps for time

• H – Hurdle Jumps
• A – American Kettle Bell Hops
• P – Pull Ups
• P – Plyo Hops
• Y – Yea! Burpees
• B – Box Hops
• I – i – dont – knows (flutter kicks)
• R – Ring Rows
• T – T pushups
• H – Hands to Toes
• D – Double Unders
• A – Air squats
• Y – Yea! Burpees
• P – Push Press
• A – Arm Haulers
• T – Thrusters
• T - Twist Russian
• y – Yea! Burpees

This workout has a serious —– factor!!!!

WOD

“Mr. Joshua”

• x 5
• 500m row
• 30 GHD
• 155# deadlift 15

Truly a awsome workout!!!!  Get Some:)

WOD

Tabata Day

• 20on/10 off
• Row
• Ball Slam 20#
• Thrusters 65#
• GHD
• Plyo Box
• Elevated Pushups

 

WOD

6am

• 3 sets of 1 minute tabata
• Weighted step ups 25#
• Push Ups
• Plyo Hops
• Dips
• Leg Swings

9:30am Charge

WOD

x 3

• 50 KB Swings
• 25 Plyo Hops
• 15 Push Ups

x 10

• 65# Clean & Jerk
• 25-3 count flutterkicks

4:30pm

• Starting Strength
• Back Squats 5 x 5
• Shoulder Press 5 x 5
• Dead Lift 5 x 5
• Chin-ups to failure x 3

6:30pm

• 1 hour Group Cycling

Second day of 100 pushups per day for 50 DAYS!!!

WOD

X 3 FOR TIME

• 21 Knees to Elbows
• 21 16kg Kettle Bell Swings
• 21 Push Ups
• 21 Pull Ups
• 21 Plyo Box Hops
• 21 GHD
• 150 FT. Walking Lunges

 

WOD

35 of each using 65#

• Dead lift
• Hang Clean
• Push Press
• Overhead squat
• Back Squat
• O-Bar rollouts

Power Cycling

• 10 minute Level 1-2 warm up
• 4 x 5 minute Level 5 (80-90 cadence)
• After each interval :
• 2 minute Level 1
• 4 minute Level 2 (85-90 cadence)
• 4 minute Level 2 (80-85 cadence)

1hour 10 minutes

WOD

• 21-15-9
• 65# Overhead Squat
• Ring Rows