Warm up: basic (row)
WOD: 2 rounds of :
200m run
25 push ups
200m run
25 abmat sit ups
200m run
25 air squats
200m run
25 burpees (c2f, hop, and clap)
Thursday, January 31, 2013
Wednesday, January 30, 2013
Wednesday 20130130
Warm up: Basic (run)
Stretch: hamstrings, quads, and triceps
WOD: 21-15-9
-ring dips
-25m overhead barbell carry @ 135#m/85#f
with 21-15-9 deadlifts at the end of 25m.
**there is a 10 deadlift foul everytime the bar touches the ground(you drop it to rest) during the
overhead carry.
Stretch: hamstrings, quads, and triceps
WOD: 21-15-9
-ring dips
-25m overhead barbell carry @ 135#m/85#f
with 21-15-9 deadlifts at the end of 25m.
**there is a 10 deadlift foul everytime the bar touches the ground(you drop it to rest) during the
overhead carry.
Tuesday, January 29, 2013
Tuesday 20130129
Warm up: Basic (run)
Stretch: Everything
WOD: One round for time:
800m Row (7)
70 spider-man push ups (1 for 1)
60 k2e
50 KB Swings @ 53#
40 romanian deadlifts @ 95#
30 GHD/ Abmat sit ups
20 squat thrusters @ 95#
Stretch: Everything
WOD: One round for time:
800m Row (7)
70 spider-man push ups (1 for 1)
60 k2e
50 KB Swings @ 53#
40 romanian deadlifts @ 95#
30 GHD/ Abmat sit ups
20 squat thrusters @ 95#
Sunday, January 27, 2013
Monday 20130128
Warm up: basic (run)
Stretch: shoulders
WOD: 4 rounds of:
30 double unders
20 sit up to push ups
10 push press @ 135#
Stretch: shoulders
WOD: 4 rounds of:
30 double unders
20 sit up to push ups
10 push press @ 135#
Thursday, January 24, 2013
Friday 20130125
Warm up: Basic (jumprope)
Stretch: legs and core
WOD: 5 rounds of:
400m run
20 burpee box jumps @ 30"
Stretch: legs and core
WOD: 5 rounds of:
400m run
20 burpee box jumps @ 30"
Wednesday, January 23, 2013
Thursday 20130124
Warm up: Basic (row)
Stretch: hamstrings, quads, shoulders
WOD: "FRAN" 21-15-9
-squat thrusters @ 95#
-pull ups
Stretch: hamstrings, quads, shoulders
WOD: "FRAN" 21-15-9
-squat thrusters @ 95#
-pull ups
Tuesday, January 22, 2013
Wednesday 20130123
Warm up: Basic (run)
Stretch: shoulders and back
WOD: 4 rounds of
15 SDHP @ 135#
50 double unders
30 handstand chest touches(1 for 1)
Stretch: shoulders and back
WOD: 4 rounds of
15 SDHP @ 135#
50 double unders
30 handstand chest touches(1 for 1)
Tuesday 20130122
Warm up: basic (run)
Skill/Strength: Row 2 min for max distance (7)
WOD: 20 min AMRAP
40 sprinter toe touches (1 for 1)
20 russian twist 35# KB/DB (1 for 1)
10 C2F clapping push ups
Skill/Strength: Row 2 min for max distance (7)
WOD: 20 min AMRAP
40 sprinter toe touches (1 for 1)
20 russian twist 35# KB/DB (1 for 1)
10 C2F clapping push ups
Sunday, January 20, 2013
Monday 20130121
Warm up: Basic (run)
Stretch:hip flexors
Skill/Strength:shrugs 30 @ body weight +
WOD: 5 rounds of:
15 front squats @ 115
15 mule kick push ups @ 20"
15 toes 2 bars
Stretch:hip flexors
Skill/Strength:shrugs 30 @ body weight +
WOD: 5 rounds of:
15 front squats @ 115
15 mule kick push ups @ 20"
15 toes 2 bars
Friday, January 18, 2013
Friday 20130118
Warm up: Basic (row/jumprope)
Stretch: legs
Skill/Strength: 10 down to 1
(decline bench /power clean @ body weight)
WOD: 5k for time
Stretch: legs
Skill/Strength: 10 down to 1
(decline bench /power clean @ body weight)
WOD: 5k for time
Thursday, January 17, 2013
Thursday 20130117
Warm up; basic(jumprope)
Stretch: shoulders
WOD: complete 1 round of:
500m row
400m medball carry @ 50#
30 push press @ 95#
20 GHD sit ups
10 handstand push ups
Stretch: shoulders
WOD: complete 1 round of:
500m row
400m medball carry @ 50#
30 push press @ 95#
20 GHD sit ups
10 handstand push ups
Wednesday, January 16, 2013
Wednesday 20130116
Warm up: basic (run)
WOD: 10 min AMRAP:
20 straight bar curls (under handgrip cleans, bar2chest)
40 Double Unders or 100 singles
WOD: 10 min AMRAP:
20 straight bar curls (under handgrip cleans, bar2chest)
40 Double Unders or 100 singles
Tuesday, January 15, 2013
Tuesday 20130115
Warm up: basic (jumprope)
Stretch: legs
Strength: Deadlifts 5 @ 2 x bodyweight
WOD: 3 rounds of:
800m run
40 wallball shots @ 20/12#
20 K2E
Stretch: legs
Strength: Deadlifts 5 @ 2 x bodyweight
WOD: 3 rounds of:
800m run
40 wallball shots @ 20/12#
20 K2E
Monday, January 14, 2013
Monday 20130114
Warm up: Basic (run)
Strecth:
WOD: 5 rounds of
20 abmat sit ups
20 single arm dumbbell snatch (10 ea) @ 40#
20 push ups
Strecth:
WOD: 5 rounds of
20 abmat sit ups
20 single arm dumbbell snatch (10 ea) @ 40#
20 push ups
Thursday, January 10, 2013
Friday 20130111
Warm up: basic (run)
Stretch: legs
WOD: 2 rounds of:
20 - box jumps @ 30"
15 - KB swings @ 53#
20 - burpee pull ups
Stretch: legs
WOD: 2 rounds of:
20 - box jumps @ 30"
15 - KB swings @ 53#
20 - burpee pull ups
Thursday 20130110
Warm up: basic( row)
Stretch: arms and glutes
WOD: 21-15-9
115# SDHP
135# Bench Press
Stretch: arms and glutes
WOD: 21-15-9
115# SDHP
135# Bench Press
Wednesday, January 9, 2013
Wednesday 20130109
Warm up: basic (row)
Stretch: arms
Skill/Strength: "animal instincts"
20m ea, alligator walk, crab walk, bear crawl
WOD: 5 min AMRAP
10 pass throughs (push up, then dip)
10 bar hops
Stretch: arms
Skill/Strength: "animal instincts"
20m ea, alligator walk, crab walk, bear crawl
WOD: 5 min AMRAP
10 pass throughs (push up, then dip)
10 bar hops
Tuesday, January 8, 2013
Tuesday 20130108
Warm up: basic(jumprope)
Stretch: legs and shoulders
WOD: 15minutes EMOM
1squat thruster @ 135#
1burpee
1squat thruster @ 135#
1burpee
Stretch: legs and shoulders
WOD: 15minutes EMOM
1squat thruster @ 135#
1burpee
1squat thruster @ 135#
1burpee
Monday, January 7, 2013
Monday 20130107
Warm up: basic (run)
Stretch: hamstrings and quads
WOD: Overhead Squat 3-3-3-3-3 reps
Stretch: hamstrings and quads
WOD: Overhead Squat 3-3-3-3-3 reps
Friday, January 4, 2013
Friday 20130104
Warm up: Basic (jumprope)
Stretch: Legs
WOD:10-9-8-7-6-5-4-3-2-1:
100yd dash w/ 25# plate( only once per round)
Deadlifts @ 235#
C2F push ups w/25# plate
Stretch: Legs
WOD:10-9-8-7-6-5-4-3-2-1:
100yd dash w/ 25# plate( only once per round)
Deadlifts @ 235#
C2F push ups w/25# plate
Wednesday, January 2, 2013
Thursday 20130103
Warm up: basic (run)
Stretch: shoulders
WOD: complete once:
600m row @ 7
50 double unders
25 pull ups
30 kb swings @ 53#
25 pull ups
50 double unders
Stretch: shoulders
WOD: complete once:
600m row @ 7
50 double unders
25 pull ups
30 kb swings @ 53#
25 pull ups
50 double unders
Tuesday, January 1, 2013
Wednesday 20130102
Warm up: basic (jumprope)
Stretch: core
WOD: 3 rounds of:
30 abmat sit ups
20 double crunch sit ups
10 cleans @ 135#
Stretch: core
WOD: 3 rounds of:
30 abmat sit ups
20 double crunch sit ups
10 cleans @ 135#
Tuesday 20130101
HAPPY NEW YEAR!!!
Warm Up: Basic (jumprope)
Stretch: legs/shoulders
WOD: complete for time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Warm Up: Basic (jumprope)
Stretch: legs/shoulders
WOD: complete for time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
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