Thursday 20121101

Warm up: Basic
WOD:40-20-10
-30" box jumps w/ air squat at bottom
-walking lunges w/ 95# bar overhead (l + r =1) http://www.youtube.com/watch?v=h5SXw0PUiAg&feature=player_embedded

Wednesday 20121031

Warm up: Basic(jumprope)
WOD: complete one round of:
400m run w/20# medball
20 deadlifts @ 275#
400m run w/20# medball
20 pull ups
400m run w/20# medball
20 push press @ 135#
400m run  w/20# medball
20 dips

Tuesday 20121030

Warm up: Basic (run)
WOD: 1 minute each station, max reps, for 3 rounds:
Row (maxx calorie burn, resistance 7)
Bench press (feet up, 75#)
Sprinter toe touch (1 for 1)

Monday 20121029

Warm up: Basic (run)
WOD: 5 rounds of:
100 backward jump ropes
10 KB swings @ 53#
10 Burpees

Friday 20121026

Warm up: Basic (run)
WOD: complete 1 round on the minute, every minute for 15 minutes of:
10 c2f push ups
5 abmat sit ups*

*for more advanced atheletes, use the g-h-d machine instead of abmat

Thursday 20121025

Warm up: Basic (jumprope)
Skill/Strength: Row 1000m (resistance 5)
WOD: complete for time:
800m run
20 hang cleans @ 95#
400m run
20 hang clean and press @ 95#
400m run
20 hang cleans @ 95#
800m run

Wednesday 20121024

Warm up: Basic (run)
WOD: 3 rounds of:
30 ring push ups (rings 12" off floor, feet on 20" box)
40 m alligator walk
30 double crunch sit ups

Tuesday 20121023

Warm Up: Basic (Jumprope)

WOD: 5 Rounds
20 Air Squats
20 24" Box Jumps
400m Run

Monday 20121022

Warm up: Basic (run)

WOD: 10ea down to 1
-Overhead squat @ 95# (reset each rep)
-T2B (toes 2 bar)

Friday 20121019

Warm Up: Basic
WOD: MR. CROWLEY
800m ROW
70 Push Ups
60 Double Unders
50 Ab mat Sit Ups
400m Run
30 KB Swings @ 35#
200m Run
10 Situp-to-push ups

Thursday 20121018

Warm up: Basic (run)
WOD:
   FRAN
    21-15-9
-Squat Thruster
-Pull Ups
http://www.youtube.com/watch?feature=player_embedded&v=GXJn6_nHB1E

Wednesday 20121017

Warm up: basic (run)
Skill/Strength: 20 regular pistols (10ea) http://www.youtube.com/watch?feature=player_embedded&v=TWvIu7s-vIM
WOD: 10 rounds of:
100yd dash
10 push ups (use different styles)

Tuesday 20121016

Warm up:Basic (run)
WOD: 10 down to 1
-Double Unders
-Burpees
-Snatch at 65#

Monday 20121015

Warm up: Basic (run)
Skill/Strength: 50 reg jumpropes and 5 DU ; AMRAP in 5 minutes
WOD: 21-15-9-5
Pull Ups
Bench Press @ 75% body weight
Deadlifts @  150% body weight

Friday 20121012

Warm up : Basic (jumprope)

WOD: 3 rounds of:
15 GHD bench press @ 45#
 5 muscle ups http://www.youtube.com/watch?v=pG0b21fBFGo&feature=player_embedded
** MU sub is 2 chest to ring pull ups and 2 ring dips for 1 mu

Thursday 20121011

Warm up: Basic (run)

WOD: 3 rounds of:
12 turkish get ups @ 44# (l+r =2) http://www.youtube.com/watch?v=ztTOn0rSMis&feature=player_embedded
11 box jumps @ 30"
7 handstand push ups

Wednesday 20121010

Warm up: basic (jumprope)

WOD: 6 rounds of:
200m sprint
 10 push ups
200m sprint
 10 sit ups

Tuesday 20121009

Warm up: Basic (run)
WOD: 4 rounds of:
20 Floor sweepers @ 135# (l/r =1) http://www.youtube.com/watch?v=hF7c1MTyM9E&feature=player_embedded
25m walk with 135# barbell overhead

Monday 20121008

Warm up: Basic (jumprope)
Skill/Strength: 20 L - pull ups
WOD: once for time:
50 tire slams or 25# slam balls
21 clean and press @ 95# (ground,shoulders,overhead,repeat)
1200m run
50 tire slams or 25# slam balls
15 SDHP @ 95#
800m run
50 tire slams or 25# slam balls
9 squat thrusters @ 95#
400m run

Friday 20121005

Warm up: Basic (run)

WOD: complete for time:
50 double unders
20 deadlifts @ 185#
50 double unders
20 box jumps @  24"
100 single jumps
20 box jumps @ 24"
50 double unders
20 deadlifts @ 185#
50 double unders

Thursday 20121004

Warm up: Basic (run)

WOD: 21-15-9
Front Squats @ 135#
Push Press @ 135#

Wednesday 20121003

Warm up: Basic (jumprope)

WOD: 5 rounds of :
400m run with 20# medball
20 kettlebell squats/deadlifts 35#

Tuesday 20121002

Warm up: Basic (run)
Skill/Strength: Back squat max  3-3-3
WOD: In 7 minutes  complete as many reps as possible increasing by one of :
1 burpee
1 snatch @ 75#