Thursday, March 31, 2011

HSPU / Sumo DLHP / Lunges

 - 8 rounds
 - 5 HSPU / 10 modified
 - 7 Sumo SLHP (115 / 85)
 - 10 Weighted Lunges (5 each leg) same weight as SDHP

 - 10 minute work on different skills for cool down (skill of choice)

Wednesday, March 30, 2011

3/30/11

 - 4 Rounds
 - 20 American KB Swings (70 / 53)
 - 50 Mountain Climbers
 - 750 M Run

 - Strength: Power Cleans or Cleans (squat clean) 5-3-3-1

Tuesday, March 29, 2011

It's SHOWTIME!

 - 10-9-8-7-6-5-4-3-2-1 

 - Romanian DL's (135 / 95) 
 - STRICT PULLUPS 
 - 20 crunches between each set 

 *for example: 10 RDL, 10 pullups then 20 crunches, then 9 RDLs, 9 Pullups and 20 crunches...all the way down to 1 

Monday, March 28, 2011

Jawzzy

 - Cleans: 5-3-3-1 or work on technique at lighter weight

 - then 5 rounds 20 minute cap

 - 15 thrusters (95 / 65)
 - 500 m run

Thursday, March 24, 2011

3/24/11 WOD

 - Power Cleans: 5-3-3-1
 - 5 Rounds


 - 15 deadlifts (135 / 95)
 - 10 hang cleans (135 / 95)
 - 250 M run

Wednesday, March 23, 2011

Team WOD (burpee box jumps). You don't want to miss this one!!

 - Groups of 2-3 (team of 3 ppl will have added reps!)

 - 5 Rounds for time

 - 30 burpee box jumps
 - 50 partner med ball situps
 - 50 partner med ball passes

Monday, March 21, 2011

Friday, March 18, 2011

Race to mountain climbers!

 - 6 rounds add your total mountain climbers for a total score!
 - 100 m sprint
 - 5 deadlifts (225 / 155)
 - as many mountain climbers as possible!
 - rest 2 minutes

Thursday, March 17, 2011

3/17/11

 Deadlift: 5-3-3-1

 - Run 750 M
 - 50 toe touch situps
 - 30 KB snatches (15 each arm)
 - Run 500 M
 - 30 toe touch situps
 - 20 KB snatches (10 each arm)
 - Run 250 M
 - 10 toe touch situps
 - 10 KB snatches (5 each arm)

Monday, March 14, 2011

3/14/11

3 minutes to get as many reps as possible on each station with 1 minute break. You will go through the station cycle twice for a total of 6 rounds. Count up your reps for a total score. If you do 30 box jumps and go to floor press, start your count on the press at 31, 32... total reps is what we are looking for on this WOD.
  1. box jumps
  2. kb floor press
  3. ab mat situps with a med ball

Friday, March 11, 2011

Gorilla Chest

10 rounds / on ramp - 6 rounds

 - 5 barbell floor presses (205 / 125)
 - 10 med ball push ups
 - 200 m run

Thursday, March 10, 2011

Tabata WOD

Warmup


 - 1500 M run


Tabata 8 rounds for each exercise:


 - SDHP (115 / 85)
 - Knees to Elbows / or Crunches
 - Dips
 - Air squats

Cool Down:


100 partner med ball situps

Wednesday, March 9, 2011

"Stankey Leg" WOD

6 rounds for time:

 - 10 RDL's (Romanian Deadlift) (135 / 95)
 - 50 mountain climbers (25 each side)
 - 30 wall ball shots (20 / 14)

Cool Down


 - 3 x 60 sec plank hold with 60 sec break (weight plate on back optional)

Monday, March 7, 2011

3/7/2011

5 rounds for time:

10 squat cleans (135/95)
15 pull ups
200 m run

Skill work
10 min double under work

Friday, March 4, 2011

March 4th WOD

5 Rounds:

 - 10 power cleans
 - 20 plate bent over rows
 - 30 crunches

 - 5x 1 minute plank holds for cool down

Tuesday, March 1, 2011

March 1 WOD & some pics

WOD:

Strength Deadlifts 5-3-3-1

then 8 rounds for time:

15 ab mat sit ups

20 floor rollers (I'll explain)
300 m run