WOD
For time:
1000m run
3 min. rest
800m run
3 min. rest
100 double-unders
Wednesday, March 30, 2011
Monday, March 28, 2011
Monday March 28, 2011
WOD
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
-Wall-ball 20/12 pound ball, 10 ft target. (Reps)
-Sumo deadlift high-pull 75/55 pounds (Reps)
-Box Jump 20" box (Reps)
-Push-press 75/55 pounds (Reps)
-Row (Calories)
There is a 30 sec. rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
-Wall-ball 20/12 pound ball, 10 ft target. (Reps)
-Sumo deadlift high-pull 75/55 pounds (Reps)
-Box Jump 20" box (Reps)
-Push-press 75/55 pounds (Reps)
-Row (Calories)
There is a 30 sec. rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Saturday, March 26, 2011
Saturday March 26, 2011
Partner Workout
20 min. AMRAP
200m Run
10-Thruster 95/65
5-Man Makers 35/20
10-Pull-ups
10-Jump Tucks
20 min. AMRAP
200m Run
10-Thruster 95/65
5-Man Makers 35/20
10-Pull-ups
10-Jump Tucks
Friday March 25, 2011
Back Squat
5-5-5-5-5
Keep the same weight on the bar from start to finish. This should be your 5 rep max.
7 rounds for time:
7 Box Jumps 24/20
7 Push-ups
5-5-5-5-5
Keep the same weight on the bar from start to finish. This should be your 5 rep max.
7 rounds for time:
7 Box Jumps 24/20
7 Push-ups
Friday, March 25, 2011
Wednesday, March 23, 2011
Wednesday March 23, 2011
Practice handstands holds and walk
WOD
4-Rounds For Time
30 Double Unders
5 Chest to Bar Pull-ups
7 Ring Dips
9 Kettle Bell Swings 1.5/1 pood
12 Lunge Walk Steps w/Plate Over Head 45/25
WOD
4-Rounds For Time
30 Double Unders
5 Chest to Bar Pull-ups
7 Ring Dips
9 Kettle Bell Swings 1.5/1 pood
12 Lunge Walk Steps w/Plate Over Head 45/25
Tuesday, March 22, 2011
Monday, March 21, 2011
Sunday, March 20, 2011
Friday March 18, 2011
WOD
For Time
200m Run
20-Man Eaters
20-K2E
20-Double Unders
400m Run
10-Double Unders
10-K2E
10-Man Eaters
500m Row
20-Man Eaters
20-K2E
20-Double Unders
250m Row
10-Double Unders
10-K2E
10-Man Eaters
For Time
200m Run
20-Man Eaters
20-K2E
20-Double Unders
400m Run
10-Double Unders
10-K2E
10-Man Eaters
500m Row
20-Man Eaters
20-K2E
20-Double Unders
250m Row
10-Double Unders
10-K2E
10-Man Eaters
Thursday, March 17, 2011
Thursday March 17, 2011
WOD
3 Rounds for time:
50- (4 count) Flutter kicks
50- Air Squats
50- Ab Mat Sit-ups
50- Single Jump Ropes
3 Rounds for time:
50- (4 count) Flutter kicks
50- Air Squats
50- Ab Mat Sit-ups
50- Single Jump Ropes
Wednesday March 16, 2011
WOD
Power Snatch
3-3-3-3-3
Find your 3 rep max and stay with it for 5 sets.
Also do:
7 Rounds for time:
7- R/L Dumbbell Snatch (14 total) 35/20
7-Wall Ball Shots 20/12
Power Snatch
3-3-3-3-3
Find your 3 rep max and stay with it for 5 sets.
Also do:
7 Rounds for time:
7- R/L Dumbbell Snatch (14 total) 35/20
7-Wall Ball Shots 20/12
Tuesday, March 15, 2011
Tuesday March 15, 2011
For Time:
Row 250 meters
and then see how many calories you burned. The # of calories will be the number of reps you must do for each exercise in the following WOD.
5-Rounds for time
-Pull-ups
-Push-ups (release hands at bottom)
-Ab mat sit-ups
-Air Squats
Row 250 meters
and then see how many calories you burned. The # of calories will be the number of reps you must do for each exercise in the following WOD.
5-Rounds for time
-Pull-ups
-Push-ups (release hands at bottom)
-Ab mat sit-ups
-Air Squats
Monday, March 14, 2011
Monday March 14, 2011
WOD
Bench Press
5-5-5-5-5
increase wt. each set of 5 reps
For Time: 3 Rounds
50-Double Unders
200m Run
Bench Press
5-5-5-5-5
increase wt. each set of 5 reps
For Time: 3 Rounds
50-Double Unders
200m Run
Sunday, March 13, 2011
Sunday March 13, 2011
WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Saturday March 12, 2011
5-Rounds
Back Squat 185/115
Thrusters 95/65
Burpees
Box Jumps 24/20
20 sec. of work and then rest 30 sec. and start the next exercise. Record total # of reps.
Back Squat 185/115
Thrusters 95/65
Burpees
Box Jumps 24/20
20 sec. of work and then rest 30 sec. and start the next exercise. Record total # of reps.
Friday March 11, 2011
Deadlift
5-5-5
4 Rounds for time
1-Rope Climb
3-Bar Rolls
5-Parrellette Pass Throughs
7-Wall Ball Shots
9-Burpees
100 meter run
5-5-5
4 Rounds for time
1-Rope Climb
3-Bar Rolls
5-Parrellette Pass Throughs
7-Wall Ball Shots
9-Burpees
100 meter run
Thursday, March 10, 2011
Thursday March 10, 2011
WOD
"The Chief"
3 min. AMRAP (for 5 cycles; 1 min. rest btwn cycles):
"The Chief"
3 min. AMRAP (for 5 cycles; 1 min. rest btwn cycles):
3 power cleans (135/85)
6 push-ups
9 air squats
At the end of each 3-minute round, you will take your 1 min. break, picking right back up where you left off after your last 3-minute round. Record total rounds complete in 5 cycles.
Wednesday, March 9, 2011
March 9, 2011
WOD
"Helen"
400 meter run
21-Kettlebell swings 53/35
12-Pull-ups
Recover then do:
20-G.I. Janes
"Helen"
400 meter run
21-Kettlebell swings 53/35
12-Pull-ups
Recover then do:
20-G.I. Janes
Monday, March 7, 2011
March 7, 2011
400 mtr. run
5 burpees
10 pullups15 kbs
53/3520 box jumps 24/20
25 push ups
30 dbl unders
25 sit ups
150 ft. Broad Jumps
15 kb sdhp 53/35
10 k2e
5 burpees
400 mtr run
Start at the top working your way down the list, after the 2nd run start working your way up the list and finish with the 1st 400m run.
5 burpees
10 pullups15 kbs
53/3520 box jumps 24/20
25 push ups
30 dbl unders
25 sit ups
150 ft. Broad Jumps
15 kb sdhp 53/35
10 k2e
5 burpees
400 mtr run
Start at the top working your way down the list, after the 2nd run start working your way up the list and finish with the 1st 400m run.
Sunday, March 6, 2011
Sunday March 6, 2011
WOD
The "Bear" Complex
5 rounds, 7 repetitions:
power clean
front squat
push press
back squat
heaving press
Thursday, March 3, 2011
Thursday March 3, 2011
WOD
4-Rounds
-max pull-ups for 1 min.
30 sec. rest
-max ring dips for 1 min.
30 sec. rest
-handstand hold
30 sec. rest
-plank hold
rest 1 min and repeat, record reps for pull-ups and ring dips
4-Rounds
-max pull-ups for 1 min.
30 sec. rest
-max ring dips for 1 min.
30 sec. rest
-handstand hold
30 sec. rest
-plank hold
rest 1 min and repeat, record reps for pull-ups and ring dips
Wednesday March 2, 2011
WOD
3-Rounds
(increase plate wt. each round)
25-Plate Squats
50-Ab mat Sit-ups w/ plate (you must hold plate to your chest)
400m-Run w/Plate
3-Rounds
(increase plate wt. each round)
25-Plate Squats
50-Ab mat Sit-ups w/ plate (you must hold plate to your chest)
400m-Run w/Plate
Tuesday, March 1, 2011
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