Wednesday 20120530

Warm up: Basic (Jumprope)
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups

Tuesday 20120529

Warm up: basic (run)
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups

Monday 20120528

Warm up: basic (jump rope)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)

Friday 20120525

Warm Up: basic (run)
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#

Thursday 20120524

Warm up: basic (run)
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee

Wednesday 20120523

Warm up: Basic (jumprope)
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m

Tuesday 20120522

Warm up: Basic
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)

Monday 20120521

Warm up: Basic (run)
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#

Friday 20120518

Warm up: Basic (jumprope)
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m

Thursday 20120517

Warm up: Basic run

Skill:

WOD: 3 rounds

30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.

Wednesday 20120516

Warm up: Basic (run)
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups

Tuesday 20120515

Warm up: Basic (run)
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups

Monday 20120514

Warm up: Basic (jump rope)
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run

Friday 20120511

Warm up: Basic (run)
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.

Thursday 20120510

Warm up: Basic (run)
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups

Wednesday 20120509

Warm up: Basic (jumprope)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)

Tuesday 20120508

Warm up: Basic (run)
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders

Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps

Monday 20120507

Warm up: Basic
WOD: 4 rounds of
20 sumo deadlift high pulls 95#
10 bench press 165#

Friday 20120504

Warm up: Basic
WOD: 5 rounds of
30 wallball shots 20#
10 pull ups

Thursday 20120503

Warm up: Basic (jump rope)
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint

Wednesday 20120502

Warm up: Basic (run)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)