Warm up: Basic
Skill/Strength: 50 double unders
WOD: 21-15-9
-K2E
-Handstand chest touches (l+r=1)
-Box jumps 30"m / 20"f
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Monday, April 30, 2012
Sunday, April 29, 2012
Monday 20120430
Warm up: Basic
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest
Skill/Strength: Bench 10-8-6-4-2-1(start with 135 and increase 20#)
Curls 10-8-6-4-2-1(start with 15# and increase 5#)
WOD: 6 rounds
400m sprint
1 minute rest
Thursday, April 26, 2012
Friday 20120427
Warm up: Basic
WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups
WOD: 3 rounds
-10 overhead squats 95/55#
-25m overhead barbell walk 95/55#
-15 pull ups
Wednesday, April 25, 2012
Wednesday 20120425
Warm up: Basic
Skill:
WOD: 10 Min. AMRAP
5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups
Skill:
WOD: 10 Min. AMRAP
5 Rope Pulls 45lbs/25lbs
10 Push Press 115lbs/65lbs
15 GHD Sit Ups
Monday, April 23, 2012
Tuesday 20120424
Warm up: basic
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups
Skill/Strength: 2ea -20m alligator walks, bear crawl, crab walk
WOD: 10 rounds of
50 yd dash
20 jumping jack squats
50 yd dash
10 diamond/ decline (feet elevated 20") push ups
Sunday, April 22, 2012
Monday 20120423
Warm up: Basic
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth. This is a very tough workout scaled down, but to do is as rx'd with the weights listed above is incredible.
Friday, April 20, 2012
Friday 20120420
Warm up: Basic
WOD: 15 Min AMRAP
30 Russian Twist 35/18#
20 Deadlift squats 35/18#
10 KB swings 35/18#
WOD: 15 Min AMRAP
30 Russian Twist 35/18#
20 Deadlift squats 35/18#
10 KB swings 35/18#
Thursday, April 19, 2012
Thursday 20120419
Warm up: Basic
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under
WOD: 10 min. AMRAP
10 Push Press 95lbs/55lbs. (Male/Female)
10 Pull Ups
10 Double Under
Tuesday, April 17, 2012
Wednesday 20120418
Warm up: Basic (jumprope)
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups
WOD: 6 rounds
400 m run
10 abmat sit ups
10 double crunch sit ups
Tuesday 20120417
Warm up: Basic
Skill/Strength: 1 min 4 max reps - Air Squat with 45/35# bar on back
WOD: 5 rounds of:
15 Bar facing burpee w/ bar hop
10 Deadlifts 225/165#
Skill/Strength: 1 min 4 max reps - Air Squat with 45/35# bar on back
WOD: 5 rounds of:
15 Bar facing burpee w/ bar hop
10 Deadlifts 225/165#
Sunday, April 15, 2012
Monday 20120416
Warm up: Basic
WOD: 21-15-9-15-21
-k2e
-DU jumpropes
-sprinter sit ups l+r =1
-c2f push up
WOD: 21-15-9-15-21
-k2e
-DU jumpropes
-sprinter sit ups l+r =1
-c2f push up
Thursday, April 12, 2012
Friday 20120413
Warm up: Basic
WOD: 5 Rounds of:
20 Wallball shots 20/12#
10 KB swings 53/35#
5 Clean and Press 155/95#
WOD: 5 Rounds of:
20 Wallball shots 20/12#
10 KB swings 53/35#
5 Clean and Press 155/95#
Wednesday, April 11, 2012
Thursday 20120412
Warm up: Basic
WOD: 2 rounds of:
50 box jumps 24/20
100 jumpropes
400m run
400m run backwards
100 backward jumpropes
WOD: 2 rounds of:
50 box jumps 24/20
100 jumpropes
400m run
400m run backwards
100 backward jumpropes
Tuesday, April 10, 2012
Wednesday 20120411
Warmup: basic
WOD: 5 min AMRAP
1 bench press 155/95#
1 underhand grip pull up
2 bench press 155/95#
2 underhand grip pull up
3 bench press 155/95#
3 underhand grip pull up
and so on...
WOD: 5 min AMRAP
1 bench press 155/95#
1 underhand grip pull up
2 bench press 155/95#
2 underhand grip pull up
3 bench press 155/95#
3 underhand grip pull up
and so on...
Sunday, April 8, 2012
Monday 20120409
Warm up: basic
Skill/Strength: 1 try max underwater breath hold ( shallow water blackout)
WOD: 4 rounds
swim 50 yards
10 c2f push ups
20 air squats
no pool? run 400m or row 500m
Skill/Strength: 1 try max underwater breath hold ( shallow water blackout)
WOD: 4 rounds
swim 50 yards
10 c2f push ups
20 air squats
no pool? run 400m or row 500m
Thursday, April 5, 2012
Good Friday 20120406
Warm up: Basic
Skill/Strength: Row 800m
WOD: 15 Minute AMRAP
2x25m Farmer's Carry/ Waiter's Carry 53/25#M , 35/15#F
10 Sprinter sit ups
10 Alternating c2f L-Push ups
Skill/Strength: Row 800m
WOD: 15 Minute AMRAP
2x25m Farmer's Carry/ Waiter's Carry 53/25#M , 35/15#F
10 Sprinter sit ups
10 Alternating c2f L-Push ups
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Wednesday 20120404
Warm up: Basic
Strength: Deadlift max 1-1-1-1-1
WOD: 10 min AMRAP
20 Lunges w/45# bar overhead (start with feet together and bar overhead, step forward with one foot and gently touch trailing knee to ground, then push back up bringing forward foot back to starting position.)
10 Double unders
Strength: Deadlift max 1-1-1-1-1
WOD: 10 min AMRAP
20 Lunges w/45# bar overhead (start with feet together and bar overhead, step forward with one foot and gently touch trailing knee to ground, then push back up bringing forward foot back to starting position.)
10 Double unders
Tuesday 20120403
Basic warm up
WOD:
30 Diamond push ups
30 Underhand grip pull ups
30 Double crunch sit ups
30 Spider-man push ups 15ea side
30 Alternating grip pull ups 15ea side
30 Sprinter sit ups 15ea side
30 Reg push ups
30 Overhand pull ups
30 Abmat sit ups
WOD:
30 Diamond push ups
30 Underhand grip pull ups
30 Double crunch sit ups
30 Spider-man push ups 15ea side
30 Alternating grip pull ups 15ea side
30 Sprinter sit ups 15ea side
30 Reg push ups
30 Overhand pull ups
30 Abmat sit ups
Sunday, April 1, 2012
Monday 20120401
Warm up: Basic
Skill: 5 min accumulative of plank
WOD: 7 min AMRAP
12-k2e
11- Hanging clean & press @ 75lbs.
5 ring dips
Skill: 5 min accumulative of plank
WOD: 7 min AMRAP
12-k2e
11- Hanging clean & press @ 75lbs.
5 ring dips