Warm up: Basic (Jumprope)
WOD: Row 800m
100 sprinter sit ups
Run 400m
50 ab mat sit ups
Run 200m
25 c2f push ups
Tuesday, May 29, 2012
Monday, May 28, 2012
Tuesday 20120529
Warm up: basic (run)
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups
WOD: 15 min AMRAP
7 pull ups
11 squat thrusters 95#m/55#f
12 Abmat sit ups
Monday 20120528
Warm up: basic (jump rope)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)
Skill/Strength: deadlift drill 75# with band 10sec max rep 1 min rest 3 rounds
WOD: 4 rounds of
400m run
20 mule kick push ups onto a 20" target (chair, box, etc)
Thursday, May 24, 2012
Friday 20120525
Warm Up: basic (run)
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#
Skill/strength: 30 bodyweight flat bench press
WOD: 4 rounds of
100 heavy (weighted) jumpropes
10 tire flips or (10 cleans @ 185#)
10 weighted pull ups 25#
Wednesday, May 23, 2012
Thursday 20120524
Warm up: basic (run)
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee
skill/strength: 50 abmat sit up
WOD: 3 rounds of
20 wall ball twist 20# (1for1)
20 sprinter k2e sit ups (1for1)
20 single arm kettle ball swings 35# (1for1)
20 spiderman push ups (1for1)
20 reverse burpee
Wednesday 20120523
Warm up: Basic (jumprope)
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m
WOD: 1 round for time:
20 clean and press 95#(ground reset)
run 200m
20 hang cleans 95#
run 400m
20 romanian deadlifts 95#
run 800m
Tuesday 20120522
Warm up: Basic
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)
WOD: 3 rounds of
20 push up jacks
30 jumping jack squats (stay in a quarter squat)
Sunday, May 20, 2012
Monday 20120521
Warm up: Basic (run)
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#
WOD: 5 rounds of
20 russian twist 35/16#
15 k2e
10 deadlifts 225/115#
Thursday, May 17, 2012
Friday 20120518
Warm up: Basic (jumprope)
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m
Skill/Strength: 30 ground to overhed squat 45/35#
WOD:
20 sit up to push ups
run 800m
20 burpees
run 400m
20 sit up to push ups
run 400m
20 burpees
run 800m
Thursday 20120517
Warm up: Basic run
Skill:
WOD: 3 rounds
30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.
Skill:
WOD: 3 rounds
30 - Box Jumps 24"
20 - Decline Push Ups
10 - KB swing 53 lbs.
Tuesday, May 15, 2012
Wednesday 20120516
Warm up: Basic (run)
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups
Skill/Strength: 2 Min Plank (time is cumulative)
WOD: 15 Min AMRAP
30 sprinter sit ups (1 for 1)
20 plank jacks
10 double crunch sit ups
Monday, May 14, 2012
Tuesday 20120515
Warm up: Basic (run)
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups
WOD: 3 rounds of
30 double unders or scale with 100 reg jump ropes
30 barbell curls 65#/35#
30 underhand grip pull ups
Monday 20120514
Warm up: Basic (jump rope)
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run
Skill/Strength: 3 x 12 bench press (incline, decline, flat)
WOD:
400m run
20 overhead DB tricep press 25#
400m run
20 push up rows 25#
400m run
20 DB clean and press 25#
400m run
Thursday, May 10, 2012
Friday 20120511
Warm up: Basic (run)
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.
WOD: 2 rounds of 5min with a 5min rest:
With a 5min timer started, do 25 burpees and then row remaining time
for max calorie burn. Rest 5 min (someone else can start).
Add all three calorie totals for your score.
Wednesday, May 9, 2012
Thursday 20120510
Warm up: Basic (run)
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups
Skill/Strength: 100 Heavy Jump rope
WOD: "Pyramids"
50 double crunch sit ups
40 spider man push ups
30 box jumps 24/18"
20 wallball shots 20/12#
10 shoulder-to-overhead 135/65#
20 pull ups
30 kb squats 53/35#
40 c2f push ups
50 abmat sit ups
Tuesday, May 8, 2012
Wednesday 20120509
Warm up: Basic (jumprope)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)
WOD: 3 rounds of
400m run forward
400m run backward
10 cleans 165#m/85#f
(ground to shoulders with hips and legs extended = 1 rep)
Tuesday 20120508
Warm up: Basic (run)
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders
Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps
WOD: Miss Mary Mack
100 forward jump ropes
100 alternating leg (100ea leg)
100 criss cross
100 backwards
100 double unders
Scale for DU is, 100 forward jump ropes and 100 forward pipe/bar jumps
Monday, May 7, 2012
Friday, May 4, 2012
Wednesday, May 2, 2012
Thursday 20120503
Warm up: Basic (jump rope)
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint
WOD: 4 rounds
100 Sprinter toe touches(1 for 1)
200m Sprint
Tuesday, May 1, 2012
Wednesday 20120502
Warm up: Basic (run)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)
WOD: "CRAPS"
ROW 1000m, then
12-11-7-3-2
-KB Swings 53/35#
-Double unders
-Squat Thrusters 95/55#
-Sit up 2 Push ups (c2f)
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