Friday 20120629

Warm up: Basic
Skill/ Strength: 3-3-3-3-3 bench press
WOD: 15 min AMRAP
row 100m (10 SDHP 65#)
10 box jumps 30"
10 backwards double unders

Thursday 20120628

Warm up: Basic
WOD: 5 rounds of
30 abmat sit ups
30 kbs 35#
200m run

Wednesday 20120627

Warm up: Basic Skill: WOD:21-15-9 Thruster 95lbs Burpees 100 m sprint

Tuesday 20120626

Warm up: Basic Skill: WOD:3 round of -Jump rope for 1 min. 10 sec rest -Lunges w/45 lbs. overhead for 1 min. 10 sec rest -Goblet sit up w/10 lbs. for 1 min. 10 sec rest -Squats w/25 lbs on ea. hand for 1 min. 10 sec rest -Declines push ups for 1 min. 1 min. Rest

Monday 20120625

Warm up: Basic Skill: WOD: 4 rounds of 20 k2e 10 - 24"box jumps 5 - overhead  squats 95# Post WOD:5 min amrap Sprint across basketball court 10 c2f push ups, sprint back, 10 butterfly sit ups.

Friday 20120622

Warm Up: basic skill/strength: 50 abmat sit ups WOD : 5k for time

Thursday 20120621

Wu: basic (run) WOD: 21-15-9-5 Sumo deadlift high pull 115# Double unders

Wednesday 20120620

Warm up: Basic Skill: 2 miles after WOD WOD: 2 rounds Run 400m 25 air squats Run 200m backwards 25 air squats

Tuesday 20120619

Warm up: Basic Skill: 30 clean and press 95lbs.(each rep starts from the ground) WOD:5 rounds Push up for 20 sec. Rest 10 sec. Double crunch for 20 sec. Rest 10 sec. Jumping lunges for 20 sec Rest 10 sec.

Monday 20120618

Basic warm up  Skill- decline bench 10-8-6-4-2 (10= 75%body weight and increase from there) Wod: 4 rounds of  15 pull ups 25 push ups

Friday 20120615

Warm up: Basic
WOD: Pyramids
25 C2F Push ups
25 Sprinter sit ups (50)
 250m Row
20 Push up Jacks (10 ea)
20 Abmat Sit ups
 200m run
15 Spider-man Push ups (15ea)
15 Oblique x-overs (15 ea)
 400m Run
10 Diamond Push ups
10 T2B
 800m run
5 Handstand Push ups
5 Double Crunch sit ups
 50 Double Unders

Thursday 20120614

Warm Up: Basic ( run )

WOD: complete as many rounds as possible in 12 minutes
increasing by one squat clean after each round.
5 - 24"Box jumps
5 - C2B elevated incline/ decline push ups ( feet on 24" box, hands on barbell set at 135#)
1- squat clean 135# (reps increase with round)

Wednesday 20120613

Warm up: Basic (jumprope)
WOD: 5 rounds of
20 - straight leg medball sit ups 20#
10 - KB swings 53#
400m run

Tuesday 20120612

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday 20120611

Warm up: Basic (jumprope)
WOD: 4 rounds of:
25 wallball shots 20#
400m run w/ medball 20#

Friday 20120608

Warm up: Basic Skill: WOD: 10-9-8-7-6-5-4-3-2-1 of
Deadlift @ 185lbs.
Shoulder Press @ 95lbs.

Thursday 20120607

Warm Up: Basic (jumprope)
Skill/Strength: row 1000 meters
WOD: 3 rounds of :
30 Sprinter sit ups (l/r=1)
30 T2B
30 Double crunch sit-ups
(wear ankle weights if you got'em)

Wednesday 20120606

Warm up: Basic (run)
WOD: "FAV 5"
50 Russian Twist (l/r=1)
50 Wallball Shots 20/12#
50 KB swings 35/16#
50 Overhead Squat 45/35#
50 Double Unders

Tuesday 20120605

Warm up:Basic

Skill: 1 mile run

WOD: For Time
30 - Burpee/DB Push Row(L/R)/DB Snatch/ Overhead Lunge (L/R)

Monday 20120604

Warm up: Basic (run)
Skill/Strength: Clean 1-1-1 (1 rep max, 3 attempts)
WOD: 8 Min AMRAP:
10 Ring Dips
10 Explosive push ups (onto 2x45# plates)
10 Box jumps 24"

Friday 20120601

Warm up: basic

Skill:

WOD: For time
10 GHD
400M run
10 Reserve Grip Pull ups
400M run
15 GHD
400M run
1 Pull ups
400M run
20 GHD
400M run
20 Reserve Grip Pull ups
400M run

Thrusday 20120531

Warm up:Basic

Skill: 15 ring dips, 10 ring dips with 20lbs ball

WOD: 8 min. AMRAP
1 Deadlift w/135lbs
1 Clean w/135lbs
1 Snatch ( Clean and Press) w/135lbs
10M walk w/135lbs Overhead