Tuesday 20120619

Warm up: Basic Skill: 30 clean and press 95lbs.(each rep starts from the ground) WOD:5 rounds Push up for 20 sec. Rest 10 sec. Double crunch for 20 sec. Rest 10 sec. Jumping lunges for 20 sec Rest 10 sec.

Monday 20120618

Basic warm up  Skill- decline bench 10-8-6-4-2 (10= 75%body weight and increase from there) Wod: 4 rounds of  15 pull ups 25 push ups

Friday 20120615

Warm up: Basic
WOD: Pyramids
25 C2F Push ups
25 Sprinter sit ups (50)
 250m Row
20 Push up Jacks (10 ea)
20 Abmat Sit ups
 200m run
15 Spider-man Push ups (15ea)
15 Oblique x-overs (15 ea)
 400m Run
10 Diamond Push ups
10 T2B
 800m run
5 Handstand Push ups
5 Double Crunch sit ups
 50 Double Unders

Thursday 20120614

Warm Up: Basic ( run )

WOD: complete as many rounds as possible in 12 minutes
increasing by one squat clean after each round.
5 - 24"Box jumps
5 - C2B elevated incline/ decline push ups ( feet on 24" box, hands on barbell set at 135#)
1- squat clean 135# (reps increase with round)

Wednesday 20120613

Warm up: Basic (jumprope)
WOD: 5 rounds of
20 - straight leg medball sit ups 20#
10 - KB swings 53#
400m run

Tuesday 20120612

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday 20120611

Warm up: Basic (jumprope)
WOD: 4 rounds of:
25 wallball shots 20#
400m run w/ medball 20#