Friday 20131129

Warm up: basic (jumprope)
WOD: TABATA
L push ups
sit ups
Kb squats @ 35#/20#(f)

Thursday 20131128

HAPPY THANKSGIVING

Warm up: basic ( run)
WOD: 21-15-9
Overhead lunges @ 95#/55# (f)
   (L+R=1)
Handstand push ups

Wednesday 20131127

Warm up: basic (jumprope)
WOD: 15min AMRAP
10 dumbbell push up rows (l+r=1)
20 ghd sit ups

Tuesday 20131126

Warm up: basic ( row)
Stretch: legs and core
WOD: complete for time
1600m run
160 air squats
160 double unders
800m run
80 air squats
80 double unders
400m run
40 air squats
40 double unders

Monday 20131125

Warm up: basic ( run)
WOD:  30-20-10
Kb swings @ 53#/35#
Squat thrusters @ 95#/55#

Friday 20131122

Warm up: basic ( run)
WOD: pyramids
50 single leg push ups(25 l, 25 r)
40 mountain climbers (l+r=1)
30 crunchies ( legs on a bench)
20 sprinter toe touches (l+ r= 1)
10 overhead squats @ 135#/105#
20 oblique crossovers(20l, 20r)
30 double crunch sit ups
40 in and outs
50 knee raises from dip position

Thursday 20131121

Warm up: basic (run)
WOD: 21-15-9
Push press @ 95#/65#(f)
Spiderman push ups(l+r=1)
*Row 500m

Wednesday 20131120

Warm up: basic (run)
WOD: 6 rounds of:
10 hang cleans@ 115#/65#(f)
1 min chin up hang
   (Under hand grip with chin above bar)
10 weighted diamond push ups @ 45#/25# (f)

Tuesday 20131119

Warm up: basic (jumprope)
WOD: 2 rounds of:
800m run
25 ab mat sit ups
400m run
25 K2E
200m run
25 double crunch sit ups

Monday 20131118

Warm up: basic (run)
WOD: 10 down to 1
*exercises are performed by alternating
left then right, with left and right equaling one.
Single leg squat
Single arm kettle bell swing @ 53#/35# (f)

Friday 20131115

Warm up: basic (jumprope)
WOD: 4 rounds of
400m run
15 burpees

Thursday 20131114

Warm up: basic (run)
WOD: 15min AMRAP
7 dead lifts @  135# / 95#( f)
3 power cleans @ 135#/ 95# (f)
1 push press @ 135#/ 95# (f)

Wednesday 20131113

Warm up: basic(row)
WOD: 5 rounds of
Hammer curls (10 each arm )
10 ring dips
10 under hand grip pull ups
10 diamond push ups

Tuesday 20131112

Warm up: basic ( run)
Stretch: legs
WOD: 4 rounds of:
10 squat thrusters @ 75% body weight
(Each rep starts from the ground)
5 box jumps @ 36"/30"(f)

Monday 20131111

Warm up: basic(run)
WOD: 30-20-10
Explosive push ups ( 2x45# plates)
Pull ups ( over hand)
* row 500m if you have access to a rowing
machine after each set.

Friday 20131108

Warm up: basic(jump rope)
WOD: 10min AMRAP
10 pull ups
5 cleans @ 135#/95#( f)

Thursday 20131107

Warm up: basic ( row)
WOD: 5 rounds of
10 push press @ 115#/65# ( f)
25m overhead barbell walk @ 115#/65# ( f)
10 overhead squats @ 115#/65# ( f)
25m overhead barbell walk @ 115#/65# ( f)

Wednesday 20131106

Warm up: basic ( run)
Stretch: core
WOD: 3 rounds of:
100 mule kick push ups
100 double unders
100 sprinter toe touches (1 for 1)

Tuesday 20131105

Warm up: basic( run)
Stretch: legs and shoulders
WOD: 21-15-9
Romanian deadlift 95#/55#( f)
SDHP @ 95#/55#( f)
KB swings @ 53#/35# ( f)
Jumping pull ups starting from a squat

Monday 20131104

Warm up: basic ( jump rope)
WOD: complete for time:
Run 1 mile
10 rounds of
10 handstand push ups
10 ghd sit ups
Run 1 mile