Warm up: Basic (run)
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)
Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.
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Thursday, August 30, 2012
Wednesday, August 29, 2012
Thursday 20120830
Warm up: Basic (run)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)
Tuesday, August 28, 2012
Wednesday
Warm up: Basic (jumprope)
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.
Monday, August 27, 2012
Tuesday 20120828
Warm up: basic
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders
Sunday, August 26, 2012
Monday 20120827
Warm up: basic (run)
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded
Thursday, August 23, 2012
Warm up:basic
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)
Thursday 20120823
Warm up: basic (jumprope)
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f
Tuesday, August 21, 2012
Wednesday 20120822
Warm up: Basic (jumprope)
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run
Tuesday 20120821
Warm up: basic (run)
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"
add up total reps per round of all five, then the total of all three rounds
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"
add up total reps per round of all five, then the total of all three rounds
Monday, August 20, 2012
Monday 20120820
Warm Up: basic (run)
WOD: Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f
WOD: Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f
Thursday, August 16, 2012
Friday 20120817
Warm Up: basic (run)
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f
Wednesday, August 15, 2012
Wednesday 20120815
Warm up: basic(run)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)
Monday, August 13, 2012
Sunday, August 12, 2012
Monday 20120813
Warm Up: Basic(run)
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea single arm dumbbell snatch 40#
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea single arm dumbbell snatch 40#
Friday, August 10, 2012
Wednesday, August 8, 2012
Thursday 20120809
Warm Up: Basic (run)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)
Tuesday, August 7, 2012
Wednesday 20120808
Warm Up: Basic (jumprope)
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile
HAPPY BIRTHDAY EVAN!!
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile
HAPPY BIRTHDAY EVAN!!
Monday, August 6, 2012
Tuesday 20120807
Warm up: basic (run)
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#
Sunday, August 5, 2012
Monday 20120806
Warm Up: basic (run)
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, August 2, 2012
Friday 20120803
Warm Up: Basic (run)
Skill/Strength: 1 ascending to 10 - double unders /double crunch sit ups
2 Person Team WOD: 5 rounds of
25m - 2 Person barbell shoulder carry 285#
10 burpees each
*if you have to do this alone, use 135# overhead carry*
Skill/Strength: 1 ascending to 10 - double unders /double crunch sit ups
2 Person Team WOD: 5 rounds of
25m - 2 Person barbell shoulder carry 285#
10 burpees each
*if you have to do this alone, use 135# overhead carry*
Wednesday, August 1, 2012
Thursday 20120802
Warm up: Basic (jumprope)
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups
Wednesday 20120801
Warm up: Basic (run)
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E