Friday 120831

Warm up: Basic (run)
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)

Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall  and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.

Thursday 20120830

Warm up: Basic (run)
WOD: 7 rounds of:
10 power snatches 95# (from the ground to overhead)
10 walking lunges with barbell overhead 95#
10 spider-man push ups (5 each side alternating)

Wednesday

Warm up: Basic (jumprope)
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.

Tuesday 20120828

Warm up: basic
WOD: 3 rounds of
10 wall scales http://www.youtube.com/watch?v=Ot75cJvCO_A&feature=player_embedded
10 hanging cleans 95#
10 pull ups
10 push press 95#
400m run
20 double unders

Monday 20120827

Warm up: basic (run)
Skill/Strength: L-sit for time (feet above hands)
WOD: 30 push up -pass through - dips for time (use paralettes, rings,boxes, or anything that will support you and allow you to have your hands elevated )
http://www.youtube.com/watch?v=j_Y4dnjMj1I&feature=player_embedded

Warm up:basic
Skill/Strenth: Ninja Standards
http://www.tacomastrength.com/downloads/07152012-ninja-level-standards.pdf
3-5 movements from Level 1, Level 2 if possible
WOD:1 round of
 500m Row set @10
40 T2B
30 Burpees (c2f w/ clap at top)
20 box jumps 30"
10 HSPU (hands on 45's head to abmat)

Thursday 20120823

Warm up: basic (jumprope)
WOD:
run 200m
21 deadlifts @ 205#m/165#f
run 200m
15 deadlifts @ 235#m/185#f
run 200m
9 deadlifts @ 255#m/195#f

Wednesday 20120822

Warm up: Basic (jumprope)
WOD: Pyramids - 2 rounds (uphill both ways)
10 diamond push ups
10 double crunch sit ups
15 wide arm push ups
15 (each leg) sprinter-toe touches
25 regular push ups
25 abmat sit ups
800m run

Tuesday 20120821

Warm up: basic (run)
WOD:FgB style 3 five min rounds of 1 min AMRAP of 5 exercises:
pull ups
bench press 115#m55#f
row for calories (set @ 5)
ghd sit ups
box jumps 24"

add up total reps per round of all five, then the total of all three  rounds

Monday 20120820

Warm Up: basic (run)
WOD:  Complete one round for time:
-sprint 100yrds
45 double unders
-run 100 yrds
30 K2E
-run 100 yrds
15 push press @135#m/85#f

Friday 20120817

Warm Up: basic (run)
Skill/Strength: pull ups - 1 pull up on the minute, every minute increasing by 1 ever minute
your reps stop when you can't complete the number of pull ups in that minute time frame.
WOD: 4 min AMRAP
5 sit ups to push ups
5 KB swings 53#m/35#f

Thursday 20120816

Warm up: Basic (jumprope)
WOD: 3 rounds of:
400m run
30 - Squat thrusters @75#

Wednesday 20120815

Warm up: basic(run)
WOD: 40-30-20-10
med-ball push ups (one hand on ball, down and up, that's 1, switch hands and repeat)
sprinter sit ups (1 for 1)

Tuesday 20120814

Warm Up: basic (run)
WOD: 10 min AMRAP
20 wallball shots 20#
20 double unders

Monday 20120813

Warm Up: Basic(run)
Skill/Strength: Hanging Clean 1-1-1-1-1
WOD: 5 rounds of
20 diamomd mule kick push ups 20"
10 c2b pull ups
5ea  single arm dumbbell snatch 40#

Friday 20120810

Warm Up: basic (row 500m)
WOD: 15 MIN AMRAP:
10 SDHP 95#
15 Burpee Pull ups (c2f)

Thursday 20120809

Warm Up: Basic (run)
Skill/Strength: 50 air squats, work on form!
WOD: 4 rounds
11 Front squats 135#
12 Box jumps 24" (must jump onto box/platform and jump down the opposite side of box/platform
and turn around and repeat)

Wednesday 20120808

Warm Up: Basic (jumprope)
WOD: For time:
Run 1 Mile
100 Push ups
100 Ab mat sit ups
Run 1 Mile

HAPPY BIRTHDAY EVAN!!

Tuesday 20120807

Warm up: basic (run)
WOD:
25 push press 95#
25m overhead barbell carry 95#
25m alligator walk
25 romanian deadlifts 95#
25m alligator walk
25m overhead barbell carry 95#
25 push press 95#

Monday 20120806

Warm Up: basic (run)
WOD: "Filthy Fifty" For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 20120803

Warm Up: Basic (run)
Skill/Strength: 1 ascending to  10 -  double unders /double crunch sit ups
 2 Person Team WOD: 5 rounds of
 25m - 2 Person barbell shoulder carry 285#
10 burpees each

*if you have to do this alone, use 135# overhead carry*

Thursday 20120802

Warm up: Basic (jumprope)
WOD: 15 min AMRAP
100 yd dash
10 c2f push ups
100 yd dash
10 abmat sit ups

Wednesday 20120801

Warm up: Basic (run)
Skill: 100 ab mat sit ups or 50 GHD
WOD: 4 rounds of
7 bench press @ body weight
11 cleans @ 75% body weight
12 K2E