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Posts by jillian

07-04-2013 Thursday Workout – Happy Independence Day!

Warmup Burgener Warmup Skill/Strength Snatch Balance Workout 3-6-9-12-15… Snatch (95/65) Burpee 13min AMRAP – increase # of reps each round until time is called After Party Mobility & Foam Rolling

July 3, 2013 / W.O.D.
06-26-2013 Wednesday Workout

Warmup 300m Row 20 Ball Slams 10 Tuck Jumps 5 Burpees x 4 Rds Skill/Strength Skill 1 6min Double Under Practice – record Max consecutive Double Unders Skill 2 Barbell… Continue reading

June 25, 2013 / W.O.D.
06-25-2013 Tuesday Workout

Warmup 10 Squats 10 Ball Slams 10 Jumping Squats 10 Pushups x 3 Rds Skill/Strength Box Jump & Pistol Practice 5 Box Jumps 5 Pistol Step Ups (R+L=1) – increase… Continue reading

June 24, 2013 / W.O.D.
06-20-2013 Thursday Workout

Warmup 10 Squats 10 Pushups 10 Burpees Frankenstein High Knees Butt Kickers Over the Fence Under the Fence 10 Squats 10 Pushups 10 Burpees Skill/Strength The Shankle Complex 1 Clean… Continue reading

June 19, 2013 / W.O.D.
06-19-2013 Wednesday Workout

Warmup 20 Squats 20 Situps 20 Pushups 20 Flutterkicks (R+L=1) 20 Back Ext 20 Bicycle Crunches (R+L=1) 200m Run Skill/Strength 10 – 10 – 10 – 10 – 10 Shoulder Press – Share… Continue reading

June 18, 2013 / W.O.D.
06-17-2013 Monday WOD

Warmup 1-2min Jump Rope SS R & L Band (or ring) Shoulder Stretches 12 Pushups 12 OHS 12 Burpees 12 Lunges x 2 Rds Skill/Strength 20min to find 5RM Front… Continue reading

June 16, 2013 / W.O.D.
06-06-2013 Thursday Workout

Warmup Shoulder and ankle mobility Over/under fence Frankenstein SS Pushup Squats Skill/Strength Clean and jerk vs ground to overhead Workout “Grace” 30 Clean and Jerks For Time, M =135lb, W… Continue reading

June 5, 2013 / W.O.D.
06-05-2013 Wednesday Workout

Warmup Run Should Mobility w/ Bands Bottom Squat Pop, pop Dips Skill/Strength 5 x 5 Front Squat Workout EMOM for 10 min Min 1-5: 5 SDHP and Max Reps Pushups… Continue reading

June 4, 2013 / W.O.D.
06-04-2013 Tuesday Workout

Warmup 1000m Row Shoulder Rollouts 15 Squats Forearm Rollouts 15 Lunges (R+L=1) Arm Circles Skill/Strength Overhead Squat to target Workout 25 Overhead Squats (135/95) 50 Pullups For Time After Party… Continue reading

June 3, 2013 / W.O.D.
05-30-2013 Thursday Workout

Warmup SS R&L Should Rollouts Arm Circles 20 Squats 20 Pushups 10 Situps 10 Wall Balls 1min Jump Ropes – Performed as a group Skill/Strength Pistols Handstand Pushups/Wall Walks 4×4… Continue reading

May 29, 2013 / W.O.D.