Friday 20121228

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 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

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#

Tuesday 20121225

MERRY CHRISTMAS
          TO ALL

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!

Friday 20101221

warm up: basic  ( row 800m)
stretch:
Skill/strength:
WOD: 3 rounds of
30 kb swings @ 53#
15 front squats @ 155#

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

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#

Tuesday 20121218

Warm up: basic (run)
Stretch: shoulders, arms
WOD: 15 min AMRAP
11 push press @ 95#
 7 pull ups
 5 ring dips

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

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)

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"

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#

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#

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

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

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

Tuesday 20121204

Warm up: Basic (jumprope)
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