Warm up: Basic (row)
WOD: 2 rounds of:
400m run
21- Deadlifts @ 255#
50 DU
15- Power cleans @ 165#
25 Burpees
9- Push press @ 135#
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Thursday, June 27, 2013
Wednesday, June 26, 2013
Wednesday 20130626
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, June 25, 2013
Tuesday 20130625
Warm up: basic (row)
Stretch: everything
WOD: 2 rounds of
10 K2E
20 burpees
30 T2B
400m run
Stretch: everything
WOD: 2 rounds of
10 K2E
20 burpees
30 T2B
400m run
Monday, June 24, 2013
Monday 20130624
Warm up: basic (run)
Stretch: legs and shoulders
WOD: 4 rounds of
10 pull ups
10 clean to front squats @ 155#
(each rep starts from ground)
Stretch: legs and shoulders
WOD: 4 rounds of
10 pull ups
10 clean to front squats @ 155#
(each rep starts from ground)
Friday, June 21, 2013
Friday 20130621
Warm up: basic ( row)
Stretch: shoulders, hamstrings, and glutes
WOD: 20 min AMRAP
5 Snatch to overhead squat @ 95#
5 Static pull ups
Stretch: shoulders, hamstrings, and glutes
WOD: 20 min AMRAP
5 Snatch to overhead squat @ 95#
5 Static pull ups
Wednesday, June 19, 2013
Wednesday 20130619
Warm up : basic row
Stretch: everything
WOD: 15 min AMRAP
10 KB swings @ 35#
15 K2E
20 double unders
Stretch: everything
WOD: 15 min AMRAP
10 KB swings @ 35#
15 K2E
20 double unders
Tuesday, June 18, 2013
Tuesday 20130618
Warm up: basic ( run)
Stretch: shoulders and chest
Skill: one minute push up drill
WOD: Bench Press Max 2-2-2-2-2-2
Stretch: shoulders and chest
Skill: one minute push up drill
WOD: Bench Press Max 2-2-2-2-2-2
Monday, June 17, 2013
Monday 20130617
Warm up: basic (row)
Stretch: legs and core
WOD: 4 rounds of:
400m run
20 c2f push ups
400m run backwards
20 split jump lunges with 45# plate overhead
Stretch: legs and core
WOD: 4 rounds of:
400m run
20 c2f push ups
400m run backwards
20 split jump lunges with 45# plate overhead
Wednesday, June 12, 2013
Wednesday 20130612
Warm up: basic (row)
Stretch: head to toe
WOD:4 rds of
20 cleans@ 95#
15 clean and press@ 95#
10 front squats @ 95#
5 spiderman pushups
200 meter run.
(adjust more weight if needed.)
Stretch: head to toe
WOD:4 rds of
20 cleans@ 95#
15 clean and press@ 95#
10 front squats @ 95#
5 spiderman pushups
200 meter run.
(adjust more weight if needed.)
Monday, June 10, 2013
Monday 20130610
Warm up: basic ( row)
Stretch: core
WOD: 4 rounds for time
20 mule kick push ups
20 sprinter toe touches
400m run
Stretch: core
WOD: 4 rounds for time
20 mule kick push ups
20 sprinter toe touches
400m run
Friday, June 7, 2013
Friday 20130607
Warm up: basic ( run)
Stretch: shoulders, back and legs
WOD: 5 rounds of
30 double unders
200m row ( resistance 10)
10 burpees
Stretch: shoulders, back and legs
WOD: 5 rounds of
30 double unders
200m row ( resistance 10)
10 burpees
Thursday, June 6, 2013
Thursday 20130606
Warm up: basic ( jump rope)
Stretch: back , chest, shoulders
WOD: 4 rounds of:
10 bench at body weight plus 10#
5 weighted pull ups @ 25#
Stretch: back , chest, shoulders
WOD: 4 rounds of:
10 bench at body weight plus 10#
5 weighted pull ups @ 25#
Wednesday, June 5, 2013
Wednesday 20130605
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#
Tuesday, June 4, 2013
Tuesday 20130604
Warm up: basic
Stretch: everything
WOD: "CINDY" 15 min AMRAP
5 pull ups
10 push ups
15 air squats
Stretch: everything
WOD: "CINDY" 15 min AMRAP
5 pull ups
10 push ups
15 air squats
Monday, June 3, 2013
Monday 20130603
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#