Warm up: basic ( row)
Stretch: everything
WOD:
30 snatches @ 95#
20 clean and press @ 135#
10 clean and jerks @ 165#
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Friday, May 31, 2013
Thursday, May 30, 2013
Thursday 20130530
Warm up: basic ( run )
Stretch: core
WOD: 21-15-9
GHD barbell press @ 55# demo
Bent over Barbell rows @ 95#
Stretch: core
WOD: 21-15-9
GHD barbell press @ 55# demo
Bent over Barbell rows @ 95#
Wednesday, May 29, 2013
Wednesday 20130529
Warm up: basic (jump rope)
Stretch: shoulders
WOD: 3 rounds of
30 pull ups
20 push press @ 115#
10 each single arm snatches @ 45#
Stretch: shoulders
WOD: 3 rounds of
30 pull ups
20 push press @ 115#
10 each single arm snatches @ 45#
Monday, May 27, 2013
Tuesday 20130528
Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time :
Run 1600m
160 air squats
Run 800m
80 air squats
Run 400m
40 air squats
Stretch: legs and core
WOD: complete for time :
Run 1600m
160 air squats
Run 800m
80 air squats
Run 400m
40 air squats
Monday 20130527
Warm up: basic ( run)
Stretch: core and shoulders
WOD: Tabata
8 rounds of 20 seconds on and 10 seconds
rest for max reps.
Russian twist @ 35#
Push ups
Split jump lunges
Stretch: core and shoulders
WOD: Tabata
8 rounds of 20 seconds on and 10 seconds
rest for max reps.
Russian twist @ 35#
Push ups
Split jump lunges
Friday, May 24, 2013
Friday 20130524
Warm up: basic (run)
Stretch: chest, quads, and hamstrings
WOD: ascending/ descending
1 up to 10 deadlift @ 185#
10 down to 10 bench press @ 135#
1 dl, 10 bench ,2 dl, 9 bench, etc.
Stretch: chest, quads, and hamstrings
WOD: ascending/ descending
1 up to 10 deadlift @ 185#
10 down to 10 bench press @ 135#
1 dl, 10 bench ,2 dl, 9 bench, etc.
Wednesday, May 22, 2013
Thursday 2010523
Warm up: basic ( row)
Stretch: core, legs, and shoulders
WOD: 3 rounds of:
800m run
20 floor sweepers @ 135#( L + R = 1)
10 handstand push ups
Stretch: core, legs, and shoulders
WOD: 3 rounds of:
800m run
20 floor sweepers @ 135#( L + R = 1)
10 handstand push ups
Tuesday, May 21, 2013
Wednesday 20130522
Warm up: basic (run)
Stretch: core, glutes, and legs
Skill: 7 muscle ups
WOD: 7 minutes AMRAP
7 hang clean front squats @ 135#
21 double unders
Stretch: core, glutes, and legs
Skill: 7 muscle ups
WOD: 7 minutes AMRAP
7 hang clean front squats @ 135#
21 double unders
Tuesday 20130521
Warm up: basic (jumprope)
Stretch: shoulders
WOD: 40-30-20-10
Pull ups
One leg incline ring push ups
(about 12" high, split reps on each leg 20/20, 15/15,etc.)
Stretch: shoulders
WOD: 40-30-20-10
Pull ups
One leg incline ring push ups
(about 12" high, split reps on each leg 20/20, 15/15,etc.)
Monday, May 20, 2013
Monday 20130520
Warm up: basic ( row)
Stretch: core
WOD: 4 rounds of
20 SDHP @ 95#
100 yd dash
50 sprinter toe touches (25ea side)
Stretch: core
WOD: 4 rounds of
20 SDHP @ 95#
100 yd dash
50 sprinter toe touches (25ea side)
Friday, May 17, 2013
Friday 20130517
Warm up: basic ( run)
Stretch: core
WOD:4rds-20 dynamic squats, 15 reverse push ups, 10 divebomber pushups, 5 reverse get ups.
Stretch: core
WOD:4rds-20 dynamic squats, 15 reverse push ups, 10 divebomber pushups, 5 reverse get ups.
Wednesday, May 15, 2013
Wednesday 20130515
Warm up: basic(run)
Stretch: shoulders and hip flexors
Skill: 5minute cumulative plank
WOD: 21-15-9
Weighted push up @ 45#
L-sit pull up
Stretch: shoulders and hip flexors
Skill: 5minute cumulative plank
WOD: 21-15-9
Weighted push up @ 45#
L-sit pull up
Tuesday, May 14, 2013
Tuesday 20130514
Warm up: basic ( row)
Stretch: legs
WOD: 6 rounds of
25m walking lunges with 95# overhead
15 snatches @ 95#
5 box jumps @ 30"
Stretch: legs
WOD: 6 rounds of
25m walking lunges with 95# overhead
15 snatches @ 95#
5 box jumps @ 30"
Monday, May 13, 2013
Monday 20130513
Warm up: basic (row)
Stretch: shoulders
WOD: 4 rounds of
50 double unders
10 push press @ 135#
Stretch: shoulders
WOD: 4 rounds of
50 double unders
10 push press @ 135#
Friday, May 10, 2013
Friday 20130510
Warm up: basic ( row)
Stretch: everything
WOD: 2 rounds of
50 push ups
50 sprinter toe touches
50 pull ups
50 burpees
50 air squats
Stretch: everything
WOD: 2 rounds of
50 push ups
50 sprinter toe touches
50 pull ups
50 burpees
50 air squats
Thursday, May 9, 2013
Thursday 20130509
Warm up: basic ( jump rope)
Stretch: hamstrings and glutes
WOD: 10 min AMRAP
5 overhead squats @ 95#
200m run
Stretch: hamstrings and glutes
WOD: 10 min AMRAP
5 overhead squats @ 95#
200m run
Wednesday, May 8, 2013
Wednesday 20130508
Warm up: basic (run)
Stretch: shoulders
WOD: 3 rounds of
200m row (set @ 10 resistance )
*10 unbroken hang cleans @ 135#
* = if you have to drop the bar to rest,
You owe 5 under hand grip pull-ups
Stretch: shoulders
WOD: 3 rounds of
200m row (set @ 10 resistance )
*10 unbroken hang cleans @ 135#
* = if you have to drop the bar to rest,
You owe 5 under hand grip pull-ups
Tuesday, May 7, 2013
Tuesday 20130507
Warm up: basic (row)
Stretch: legs and shoulders
WOD: CORFT
1600m run
160 DU
800m run
80 push ups
400m run
40 pull ups
200m run
20 push press @ 95#
Stretch: legs and shoulders
WOD: CORFT
1600m run
160 DU
800m run
80 push ups
400m run
40 pull ups
200m run
20 push press @ 95#
Monday, May 6, 2013
Monday 20130506
Warm up: basic (row)
Stretch: legs and core
WOD: 21-15-9
Front squat @ 135#
Box jumps @ 24"
Stretch: legs and core
WOD: 21-15-9
Front squat @ 135#
Box jumps @ 24"
Thursday, May 2, 2013
Friday 20130503
Warm up : basic (run)
Stretch : lower back and legs
Skill: deadlift 3-3-3
WOD: 40-30-20-10
Sit ups/ ghds if you can
Toes 2 Bar
Stretch : lower back and legs
Skill: deadlift 3-3-3
WOD: 40-30-20-10
Sit ups/ ghds if you can
Toes 2 Bar
Thursday 20130502
Warm up: basic (jumprope)
Stretch: legs and shoulders
WOD: 5 rounds of:
400m run, row, or cycle
10 handstand push ups
Stretch: legs and shoulders
WOD: 5 rounds of:
400m run, row, or cycle
10 handstand push ups