Stretch: everything
WOD: 3 Rounds of:
400m run
20 KB Swings @ 53/35#
20 AB Mat Sit ups (hands across chest)
20 K2E
20 AB Mat Sit ups (hands across chest)
20 Ring Dips
 |
| By Angelica Adamé |
Thursday, May 29, 2014
Friday 20140530
Warm up: Basic (row)
Stretch: everything
WOD: 3 Rounds of:
400m run
20 KB Swings @ 53/35#
20 AB Mat Sit ups (hands across chest)
20 K2E
20 AB Mat Sit ups (hands across chest)
20 Ring Dips
Stretch: everything
WOD: 3 Rounds of:
400m run
20 KB Swings @ 53/35#
20 AB Mat Sit ups (hands across chest)
20 K2E
20 AB Mat Sit ups (hands across chest)
20 Ring Dips
Wednesday, May 28, 2014
Thursday 20140529
Warm up: basic ( run)
Stretch: legs and back
WOD: "Double Feature" (cft back 2 back, no rest)
#1 - 21-15-9
Deadlift @ 185/115#
Double unders
#2 - 21-15-9
Overhead squats @ 95/65#
Double unders
Stretch: legs and back
WOD: "Double Feature" (cft back 2 back, no rest)
#1 - 21-15-9
Deadlift @ 185/115#
Double unders
#2 - 21-15-9
Overhead squats @ 95/65#
Double unders
Wednesday 20140528
Warm up: basic (jump rope)
Stretch: triceps and core
WOD: Complete for time:
400m row (only once) then,
30-20-10 of:
Floor press @ 135/95#
Diamond c2f push with feet on barbell
Floor sweepers @ 135/95# (center only)
Stretch: triceps and core
WOD: Complete for time:
400m row (only once) then,
30-20-10 of:
Floor press @ 135/95#
Diamond c2f push with feet on barbell
Floor sweepers @ 135/95# (center only)
Monday, May 26, 2014
Tuesday 20140527
Warm up: basic (run)
Stretch: legs
WOD: 3 rounds of:
25m front rack walking lunges @ 135/95#
10 Hang cleans @ 135/95# * *
25m front rack walking lunges @ 135/95#
10 Box jumps @ 30/24"
** once you pick up the bar for hang cleans
you can't put it back down. Each time you break, you are
penalized with 5 burpees.
Stretch: legs
WOD: 3 rounds of:
25m front rack walking lunges @ 135/95#
10 Hang cleans @ 135/95# * *
25m front rack walking lunges @ 135/95#
10 Box jumps @ 30/24"
** once you pick up the bar for hang cleans
you can't put it back down. Each time you break, you are
penalized with 5 burpees.
Sunday, May 25, 2014
Monday 20140526
HAPPY MEMORIAL DAY
Warm up: basic (row)
Stretch: legs/shoulders
WOD: "MURPH"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
break up pull ups. push ups, and squats as necessary.
weighted vest if you have one.
Warm up: basic (row)
Stretch: legs/shoulders
WOD: "MURPH"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
break up pull ups. push ups, and squats as necessary.
weighted vest if you have one.
 |
| The hallway leading to the airport terminal leaving Afghanistan. |
Thursday, May 22, 2014
Friday 20140523
Warm up: Basic (jumprope)
Stretch: everything
Skill: 10 Handstand Push ups (Head below hands,
Hands on 45# plates or parelletes)
WOD: " The Hopper"
30 min AMRAP:
using a deck of cards:
♡ = front squats @ 95/65#
Clubs = push press @ 95/ 65#
◇ = pull ups
spades = ghd sit ups
face cards = 10
aces= 15
you can do this by yourself taking a short rest between cards,
but its more fun if you share a deck with someone and one rest
while the other works alternating on the card flip. Try and finish the deck
in 30 min.
Stretch: everything
Skill: 10 Handstand Push ups (Head below hands,
Hands on 45# plates or parelletes)
WOD: " The Hopper"
30 min AMRAP:
using a deck of cards:
♡ = front squats @ 95/65#
Clubs = push press @ 95/ 65#
◇ = pull ups
spades = ghd sit ups
face cards = 10
aces= 15
you can do this by yourself taking a short rest between cards,
but its more fun if you share a deck with someone and one rest
while the other works alternating on the card flip. Try and finish the deck
in 30 min.
Thursday 20140522
Warm up: Basic (row)
Stretch: shoulders/legs
WOD: "Clay J" 4 rounds of
10 Clean and Press 135/85#
20 Bar facing burpees ( do a burpee, hop over bar jumping off both feet at the
same time, turn to face bar and repeat)
200m Sprint
compare to: Monday 02/13/2012
Stretch: shoulders/legs
WOD: "Clay J" 4 rounds of
10 Clean and Press 135/85#
20 Bar facing burpees ( do a burpee, hop over bar jumping off both feet at the
same time, turn to face bar and repeat)
200m Sprint
compare to: Monday 02/13/2012
Tuesday, May 20, 2014
Wednesday 20140521
Warm up: Basic (run)
Stretch: calves and core
Skill: Double Under Clinic Double under positioning with Dan Bailey
WOD: "ANNIE"
50-40-30-20-10
Double Unders
Sit ups
Stretch: calves and core
Skill: Double Under Clinic Double under positioning with Dan Bailey
WOD: "ANNIE"
50-40-30-20-10
Double Unders
Sit ups
 |
| One of our gyms in Afghanistan |
Monday, May 19, 2014
Tuesday 20140520
Warm up: Basic (row)
Stretch : all
Strength: 3 min AMRAP Clean Squats @ Bodyweight
WOD: "TABATA" ( 8rds of 20sec AMRAP, 10 sec rest)
Push up
Sprinter toe touches
Air squats
Stretch : all
Strength: 3 min AMRAP Clean Squats @ Bodyweight
WOD: "TABATA" ( 8rds of 20sec AMRAP, 10 sec rest)
Push up
Sprinter toe touches
Air squats
Sunday, May 18, 2014
Thursday, May 15, 2014
Friday 20140516
Warm up: Basic
Stretch: legs/shoulders/lower back
WOD: complete for time:
800m Row @ 7
50 DU's
10 SDHP @ 95/65#
400m Run
50 DU's
10 SDHP @ 95/65#
400m Run Backwards
400m Run
50 DU's
10 SDHP @ 95/65#
Stretch: legs/shoulders/lower back
WOD: complete for time:
800m Row @ 7
50 DU's
10 SDHP @ 95/65#
400m Run
50 DU's
10 SDHP @ 95/65#
400m Run Backwards
400m Run
50 DU's
10 SDHP @ 95/65#
Wednesday, May 14, 2014
Thursday 20140515
Warm up: Basic (row)
Stretch: legs/ shoulders
WOD: "JACK" 20 Min AMRAP
10 Push Press @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"
Stretch: legs/ shoulders
WOD: "JACK" 20 Min AMRAP
10 Push Press @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"
Tuesday, May 13, 2014
Wednesday 20140514
Warm up: Basic (run)
Stretch: hamstrings/quads/shoulders
WOD: 6 rounds of:
5 Front Squats @ 155#
25m Alligator walk
Stretch: hamstrings/quads/shoulders
WOD: 6 rounds of:
5 Front Squats @ 155#
25m Alligator walk
Monday, May 12, 2014
Tuesday 20140513
Warm up: Basic (row)
Stretch: glutes and shoulder
WOD: Ground to Overhead Ladder:
15min EMOTM
45#
65#
75#
95#
115#
135#
155#
165#
185#
205#
225#
245#
265#
275#
295#
315#
Snatch, clean and press, clean and jerk, whichever you choose.
If you reach your max before 15min, continue with that weight
for the remainder of the time.
Stretch: glutes and shoulder
WOD: Ground to Overhead Ladder:
15min EMOTM
45#
65#
75#
95#
115#
135#
155#
165#
185#
205#
225#
245#
265#
275#
295#
315#
Snatch, clean and press, clean and jerk, whichever you choose.
If you reach your max before 15min, continue with that weight
for the remainder of the time.
Sunday, May 11, 2014
Monday 20140512
Warm up: Basic (jumprope)
Stretch: legs, core, arms
Skill: Bench 2-2-2 (2 rep max)
WOD: 4 rounds of:
Run 400m and do
5 rounds of:
10 Double crunch sit ups
10 C2F push ups
Yes, run + 50/50 = 1 round.
Stretch: legs, core, arms
Skill: Bench 2-2-2 (2 rep max)
WOD: 4 rounds of:
Run 400m and do
5 rounds of:
10 Double crunch sit ups
10 C2F push ups
Yes, run + 50/50 = 1 round.
Friday, May 9, 2014
Friday 20140509
Warm up:
Stretch: legs
WOD: 3 rounds of:
20 squat thrusters @ 75/45#
20 pistol wallball shots 20/12# (alternating legs)
800m run
Stretch: legs
WOD: 3 rounds of:
20 squat thrusters @ 75/45#
20 pistol wallball shots 20/12# (alternating legs)
800m run
 |
Wednesday, May 7, 2014
Thursday 20140508
Warm up: Basic (run)
Stretch: legs and back
WOD: 7 rounds of
7 Deadlifts @ 225/175#
14 Spiderman push ups (7ea)
7 Pull ups
Stretch: legs and back
WOD: 7 rounds of
7 Deadlifts @ 225/175#
14 Spiderman push ups (7ea)
7 Pull ups
 |
| Parker's sweat angel, notice the HEAVYLIFT. |
Tuesday, May 6, 2014
Wednesday 20140507
Warm up: Basic (row)
Stretch: shoulders and core
WOD: 5 rounds of:
10m walk on hands*
20 double crunch sit ups
10m walk on hands*
20 sprinter sit ups (l+r=1)
* if you can't walk on hands, you can do
30 handstand chest touches.
Stretch: shoulders and core
WOD: 5 rounds of:
10m walk on hands*
20 double crunch sit ups
10m walk on hands*
20 sprinter sit ups (l+r=1)
* if you can't walk on hands, you can do
30 handstand chest touches.
Monday, May 5, 2014
Tuesday 20140506
Warm up: basic (jump rope)
Stretch: shoulders and legs
WOD: 4 rounds of
20 Single Arm KB Swings @ 53/35# (10ea)
20 Triple Unders
400m Run
If you can't do triple unders, Cameron
Do 40 DU and 20 bar hops
If you can't do double unders
Do 80 singles and 20 bar hops
Stretch: shoulders and legs
WOD: 4 rounds of
20 Single Arm KB Swings @ 53/35# (10ea)
20 Triple Unders
400m Run
If you can't do triple unders, Cameron
Do 40 DU and 20 bar hops
If you can't do double unders
Do 80 singles and 20 bar hops
Sunday, May 4, 2014
Monday 20140505
Warm up: Basic (run)
Stretch: shoulders
WOD: complete for time
50 Burpee bar muscle ups
Alternate(Cameron): for those without a stable
bar for muscle ups or struggle with bar muscle ups
(Cameron): 50 rounds of:
1 Burpee
2 C2B pull ups
2 Ring dips
Stretch: shoulders
WOD: complete for time
50 Burpee bar muscle ups
Alternate(Cameron): for those without a stable
bar for muscle ups or struggle with bar muscle ups
(Cameron): 50 rounds of:
1 Burpee
2 C2B pull ups
2 Ring dips
Thursday, May 1, 2014
Friday 20140502
Warm up: basic (run)
Stretch: legs and shoulders
WOD: 4 rounds of:
12 Push Press @ 135/95#
25m Overhead Barbell carry @ 135/95#
12 Box Jumps @ 24/20"
25m Overhead Barbell carry @ 135/95#
Stretch: legs and shoulders
WOD: 4 rounds of:
12 Push Press @ 135/95#
25m Overhead Barbell carry @ 135/95#
12 Box Jumps @ 24/20"
25m Overhead Barbell carry @ 135/95#