Warm up: Basic (run)
Stretch:
Skill/Strength:15 ghd medball toss @ 20#
WOD: complete for time:
100 single jumpropes
30 sprinter sit ups (1 for 1)
100 alternating single leg jumpropes (1 for 1)
30 double crunch sit ups
100 backwards single jumpropes
30 sprinter sit ups (1 for 1)
100 double unders
Thursday, November 29, 2012
Thursday 20121129
Warm up: Basic (run)
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"
Stretch: lower back
Skill/Strength: turkish get up 10 eachside @ 35#
WOD: 20 min AMRAP
10 burpees
10 SDHP @ 95#
10 box jumps @ 24"
Tuesday, November 27, 2012
Wednesday 20121128
Warm up: Basic (run)
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#
*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back
Stretch: Hamstrings, hip flexors,and lower back
WOD: 4 rounds of:
*10 Deadlifts @ 205#
20 Wallball shots @ 20#
*ride weights down on first round,
if you need to drop during last three rounds
just make sure you get full extention with
shoulders back
Monday, November 26, 2012
Tuesday 20121127
Warm up: Basic (run)
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups
Stretch: shoulders
Skill/Strength:
WOD:10-9-8-7-6-5-4-3-2-1
push press @ 115#
pull ups
Monday 20121126
Warm up: basic (jumprope)
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile
Stretch: legs
Skill/strength:50 box jumps @ 30"
WOD: complete for time:
Sprint 1 mile
50 crunches
Sprint (run) 1 mile
Friday, November 23, 2012
Friday 20121123
Warm up: Basic (jumprope)
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m
Stretch: Everything
Skill: 5 minutes of plank
WOD: 3 rounds of
30 push ups
30 sit ups
800m
Tuesday, November 20, 2012
Wednesday 20121121
Warm up: basic (jumprope)
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups 10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10
Stretch:shoulders
Skill/Strength: Bench press max 1-1-1
WOD:alternate ascending/descending
pull ups 10-9-8-7-6-5-4-3-2-1
handstand push ups1-2-3-4-5-6-7-8-9-10
Monday, November 19, 2012
Tuesday20121120
Warm up: basic (run)
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#
Stretch:shoulders, lower back, hip fexors
WOD: 20 min AMRAP
15 abmat sit ups
10 c2f push ups w/ clap
5 snatches @ 115#
Sunday, November 18, 2012
Monday 20121119
Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run
Stretch: legs
WOD: 3 rounds of
5 Burpees
15 KB Swings @ 53#
25 Air Squats
800m run
Wednesday, November 14, 2012
Thursday 20121115
Warm up: Basic (jumprope)
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups
*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.
Stretch: shoulders, upper back, chest
Skill/Strength: 1 min push up drill(10 diamonds, 15 wide arm, 25 regular)
WOD: 12 minutes AMRAP:
*3 bench press @ 185#
11 pull ups
*If your 3 reps are not unbroken scale down a few pounds to a weight that
is do-able with in about 30 seconds and still requires a good effort.
Tuesday, November 13, 2012
Wednesday 20121114
Warm up: Basic (run)
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"
Stretch: calf muscle, hamstrings, glutes
WOD: 3 rounds of:
30 wallball shots @ 20#
20 double unders
10 box jumps @ 24"
Tuesday 20121113
Warm up: basic (run)
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups
*Start with 95# and work your way upto 155# if you want a harder workout
Stretch: shoulders, hip flexors
WOD:
*25 Push press @ 75#
25 ab mat sit ups
20 Push press @ 95#
25 ab mat sit ups
15 Push press @ 115#
25 ab mat sit ups
10 Push press @ 135#
25 ab mat sit ups
*Start with 95# and work your way upto 155# if you want a harder workout
Monday, November 12, 2012
Monday 20121112
HAPPY VETERAN'S DAY
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Warm up: Basic (jumprope)
WOD:
“LUMBERJACK”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Thursday, November 8, 2012
Friday 20121109
Warm up: Basic (run)
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand Grip Pull up
Stretch: hamstrings, lower/upper back
WOD: 21-15-9
Romanian Deadlift (straight leg) @ 95#
SumoDeadlift High Pull @ 95#
Over Hand Grip Pull up
Wednesday, November 7, 2012
Thursday 20121108
Warm up: Basic (jumprope)
Stretch: hip flexors, quadriceps, hamstrings
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run
< scissor feet about 12-18"
* feet stay 3-6" off ground
Stretch: hip flexors, quadriceps, hamstrings
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run
< scissor feet about 12-18"
* feet stay 3-6" off ground
Tuesday, November 6, 2012
Monday, November 5, 2012
Tuesday 20121106
Warm up: Basic (jumprope)
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# )
-toes 2 bar
Skill/Strength: 1000m row @ 7 resistance
WOD: 35-25-15
-weighted push ups (35 @ 15#, 25 @ 25#, 15 @ 35# )
-toes 2 bar
Thursday, November 1, 2012
Friday 20121102
Warm Up: Basic (Jumprope)
WOD: Complete One Round
25 Hand Stand Push Ups (On Plates)
1 Mile Run
100 Double Unders
1 Mile Run
25 HSPU (On Plates)
Subscribe to:
Posts (Atom)