Friday 20121130

Warm up: Basic (run)
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
  WOD: complete for time:
100 single jumpropes
 30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
 30 double crunch sit ups
100 backwards single jumpropes
 30 sprinter sit ups (1 for 1)
100 double unders

Thursday 20121129

Warm up: Basic (run)
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"

Wednesday 20121128

Warm up: Basic (run)
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#

*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back

Tuesday 20121127

Warm up: Basic (run)
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups

Monday 20121126

Warm up: basic (jumprope)
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile

Friday 20121123

Warm up: Basic (jumprope)
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m

Thursday 20121122

HAPPY THANKSGIVING !!

Wednesday 20121121

Warm up: basic (jumprope)
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups  10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10

Tuesday20121120

Warm up: basic (run)
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#

Monday 20121119

Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run

Thursday 20121115

Warm up: Basic (jumprope)
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups

*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.

Wednesday 20121114

Warm up: Basic (run)
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"

Tuesday 20121113

Warm up: basic (run)
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups

*Start with 95# and work your way upto 155# if you want a harder workout

Monday 20121112

HAPPY VETERAN'S DAY
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Friday 20121109

Warm up: Basic (run)
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand  Grip Pull up

Thursday 20121108

Warm up: Basic (jumprope)
Stretch: hip flexors, quadriceps, hamstrings 
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run

< scissor feet about 12-18"
* feet stay 3-6" off ground

Wednesday 20121106

Warmup: Basic (run)

WOD: 5 Rounds

20m Plate grip Carry @35lbs

10    Burpees

20m Overhead Barbell Carry @95lbs

10    Front  Squat Cleans @95lbs

Tuesday 20121106

Warm up: Basic (jumprope)
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# ) 
 -toes 2 bar

Monday 20121105

Warm up: Basic (run)
WOD: 21-15-9
overhead squat @ 95#
barbell curls @ 55# 

Friday 20121102

Warm Up: Basic (Jumprope)

WOD: Complete One Round

25 Hand Stand Push Ups (On Plates)

1 Mile Run

100 Double Unders

1 Mile Run

25 HSPU (On Plates)

http://www.youtube.com/watch?feature=player_embedded&v=pYdOSwlfh3U