Wednesday, April 25, 2012

4/26/12


4 rounds
teams of 2 or 3

30 M OH Lunges (45/25) each partner
400 M run together

cool down: ab work of choice (situps, russian twists, ab rollers, floor wipers, etc)

Tuesday, April 24, 2012

Wednesday, April 18, 2012

4/19/12

  • 5 min AMRAP

  • 5 HSPU or 10 modified
  • 10 box jumps (30"/24")

  • 10 minute rest

  • 7 min AMRAP

  • 10 pushps (hand release)
  • 10 knees to elbows

Tuesday, April 17, 2012

4/16/12

  • AMRAP 10 minutes

  • 5 power cleans (165/105) 
  • 3 Push Jerk (same) 
  • 20 double unders / 60 singles

  • 5 minute rest

  • cool down: 800M run for time!

Thursday, April 12, 2012

Tuesday, April 10, 2012

Monday, April 9, 2012

4/10/12

going up to 20 minutes. Teams of 2 or 3.

Partner#1 does 1 rep of each, Partner #2 does 2 reps. Partner #1 does 3 reps of each...etc where Partner #1 will do odd # reps and Partner #2 will do even # reps. One partner working at a time. Only switch once that partner is done with his/her reps.

front squat (185/115)
pullups

Sunday, April 8, 2012

4/9/12

  • 15 Min AMRAP

  • 5 Power Snatches (95/65)
  • 7 HSPU
  • 10 ring dips / 30 box dips

  • *ring dips must be full range of motion, lock out at top and chest must touch top of rings

Friday, April 6, 2012

4/7/12

10 burpees
10 squat cleans (135/95)
100 M run
20 burpees
20 squat cleans (135/95)
200 M run
40 burpees
40 squat cleans (135/95)
400 M run

Thursday, April 5, 2012

  • 5 rounds

  • 5 Push Jerk (135/85)
  • 20 floor wipers (same weight)(10 per side)
  • 30 ab mat butterfly situps

Wednesday, April 4, 2012

4/5/12 - TEAM WOD!

8 rounds consisting of 2 minutes and 2 minute break.

shuttle run team of 2 style (preferably co-ed)

4 cones, 5 yards apart (about 5 big steps) Starting at cone #1, go to cone #2 and back, 3rd and back, then 4th and back.

Tag 2nd teammate, and 2nd person does same thing. As soon as Partner #2 finishes, both drop to floor and do as many reps as possible of the following exercises.

Round 1 (pushups)
Round 2 (mountain climbers)
Round 3 (Jump ropes or double unders. dubs count as 3 singles)
Round 4 (KB Sumo DLHP 70/53)

**repeat same order for rounds 5-8**
**teams of 3 are optional and trainers will adjust accordingly**

4/4/12

  • 6 rounds

  • 5 Front Squats (155/105)
  • 15 Russian Swings (70/53)
  • 200 M run

Monday, April 2, 2012

4/3/12

  • *use 10 minutes if you want to use HEAVY weight.
  • *Use 15 minute AMRAP if you want to build up conditioning and burn more

  • 3 Deadlifts (315/205)
  • 5 burpees
  • 7 box jumps (30"/24")

  • Cool Down: 400 M row or run