Warm up: basic (run)
Stretch: legs and shoulders
Skill/Strength: Bench 1-1-1-1-1
WOD: 3 rounds of:
20 KB swings @ 53#
20 pull ups
20 wallball shoots @ 20/14#
Thursday, December 27, 2012
Wednesday, December 26, 2012
Thursday 20121227
Warm up: basic (row)
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air above other heel)
25m sprint
25 double unders
25m sprint
Stretch: legs
WOD: 4 rounds of:
25m walking lunges w/ 45# plate overhead
20 single leg push ups (10 ea, alternating one leg suspended in air above other heel)
25m sprint
25 double unders
25m sprint
Wednesday 20121226
Warm up: basic (jumprope)
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#
Stretch: back and abs (core)
WOD: 10 min AMRAP:
10 dumbbell push up rows @ 25#
(push up with a left and right row= 1)
10 GHD/ abmat sit ups
10 floor sweepers (only do knees to the center) @135#
Tuesday, December 25, 2012
Monday, December 24, 2012
Monday 20121224
Warm up: basic( jumprope)
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)
MERRY CHRISTMAS EVERYONE!
Stretch: everything
Skill/Strength:
WOD: complete once:
12- hundred meters rowing (1)
11- shooters shooting (wallball @ 20#)
10- toes2bars
9- pressers pushing (125#)
8- box a jumping (30")
7- burpee pullups
6- bench presses (135#)
5- Re- ing dips
4- hundred meter run
3-deadlifts (215#)
2-handstand push ups (parallettes)
And a tire flip in the middle of the street (300#)
MERRY CHRISTMAS EVERYONE!
Friday, December 21, 2012
Friday 20101221
warm up: basic ( row 800m)
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#
Wednesday, December 19, 2012
Thursday 20121220
Warm up: basic (run)
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :
row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)
*add all reps plus calories for each round
Stretch: legs
Skill/Strength : 50 hurdle jumps (bar hops)
WOD: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :
row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)
*add all reps plus calories for each round
Wednesday 20121219
Warm up: basic (row 800m)
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#
Stretch: head to toe
Skill/Strength:
WOD: 7 rounds of:
15 abmat sit ups
10 spiderman push ups
5 over head squats @ 135#
Monday, December 17, 2012
Tuesday 20121218
Warm up: basic (run)
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
7 pull ups
5 ring dips
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
7 pull ups
5 ring dips
Sunday, December 16, 2012
Monday 20121217
Warm up:Basic (jumprope 100 singles or 50 DU)
Stretch: Hamstrings, quads, and glutes
WOD: complete one round of:
21 deadlifts @ 245#
400m run backwards
15 deadlifts @ 245#
400m run backwards
400m run
9 deadlifts @ 245#
400m run
Stretch: Hamstrings, quads, and glutes
WOD: complete one round of:
21 deadlifts @ 245#
400m run backwards
15 deadlifts @ 245#
400m run backwards
400m run
9 deadlifts @ 245#
400m run
Friday, December 14, 2012
Friday 20121214
Warm up: basic (row 800m)
Stretch: arms, lower back
WOD: 7 rounds of :
5ea - single arm KB clean and press @ 53#
10 T2B
100yd dash with 45# plate
(50yd out and turn around so that you are back at your KB)
Stretch: arms, lower back
WOD: 7 rounds of :
5ea - single arm KB clean and press @ 53#
10 T2B
100yd dash with 45# plate
(50yd out and turn around so that you are back at your KB)
Wednesday, December 12, 2012
Thursday 20121213
Warm up: Basic (run)
Stretch: legs
Skill/Strength: 5 L-sit rope ascends
WOD: 15 min AMRAP
30 double unders
10 burpees
5 box jumps @ 36"
Stretch: legs
Skill/Strength: 5 L-sit rope ascends
WOD: 15 min AMRAP
30 double unders
10 burpees
5 box jumps @ 36"
Wednesday 20121212
Warm up : basic( run)
Stretch: shoulders
WOD: 4 rounds
3 strict unbroken pull ups (if your hands break free set does not count)
5 handstand push ups
7 snatches @ 95#
Stretch: shoulders
WOD: 4 rounds
3 strict unbroken pull ups (if your hands break free set does not count)
5 handstand push ups
7 snatches @ 95#
Tuesday, December 11, 2012
Tuesday 20121211
Warm up: Basic (jumprope)
Stretch: shoulders, lower back, hip flexors
WOD: 5 rounds of:
20- Sprinter Sit Ups (L +R=1)
15- C2F Push Ups
10- KB swings @ 53#
Stretch: shoulders, lower back, hip flexors
WOD: 5 rounds of:
20- Sprinter Sit Ups (L +R=1)
15- C2F Push Ups
10- KB swings @ 53#
Sunday, December 9, 2012
Monday 20121210
Warm up: Basic (jumprope)
Stretch: shoulders, legs
Skill/Strength: decline bench 10-8-6-4-2 @ 135# (increasing weight)
WOD: 4 rounds of:
17 dumbbell squat thrusters @ 25#
13 pull ups
400m run
Stretch: shoulders, legs
Skill/Strength: decline bench 10-8-6-4-2 @ 135# (increasing weight)
WOD: 4 rounds of:
17 dumbbell squat thrusters @ 25#
13 pull ups
400m run
Thursday, December 6, 2012
Friday 20121207
Warm up: basic (run)
Stretch: chest, upper back
Skill/Strength: Row 800m resistance 10
WOD: TABATA (8rounds 20sec on, 10 sec rest)
K2E
*GHD sit ups
Bench press @ 75#
*ab mat sit ups for substitute
Stretch: chest, upper back
Skill/Strength: Row 800m resistance 10
WOD: TABATA (8rounds 20sec on, 10 sec rest)
K2E
*GHD sit ups
Bench press @ 75#
*ab mat sit ups for substitute
Wednesday, December 5, 2012
Thursday 20121206
Warm up: basic (jumprope)
Stretch: legs
Skill/Strength: 5 Muscle ups
WOD: "pyramids"
50 overhead squats w/ 45# barbell
400m run
30 box jumps @ 24"
200m run
10 front squats @ 165#
200m run
30 box jumps @ 24"
400m run
50 overhead squats w/ 45# bar
Stretch: legs
Skill/Strength: 5 Muscle ups
WOD: "pyramids"
50 overhead squats w/ 45# barbell
400m run
30 box jumps @ 24"
200m run
10 front squats @ 165#
200m run
30 box jumps @ 24"
400m run
50 overhead squats w/ 45# bar
Monday, December 3, 2012
Tuesday 20121204
Warm up: Basic (jumprope)
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#
Stretch: hamstrings, lowerback
WOD: 21-15-9
back squat @ 135#
deadlift @ 185#
Monday 20121203
Warm up: basic (run)
Stretch: shoulders
WOD: "Barfield"
37 hang cleans @ 135#
the catch, everytime you have to drop the bar you have to do 10 toes2bar
Stretch: shoulders
WOD: "Barfield"
37 hang cleans @ 135#
the catch, everytime you have to drop the bar you have to do 10 toes2bar
Subscribe to:
Posts (Atom)