Wednesday, July 31, 2013

Tuesday, July 30, 2013

7/31/13 - FGB style

  • SWOD then...

  • FGB style WOD - 3 rounds of 5 (1 min stations) with 1 min rest between rounds

  • Row (for cal)
  • Burpees
  • Situps
  • Sumo DLHP (70/53)
  • HR Pushups

Monday, July 29, 2013

7/30/13 - DL Snatch & OHS complex

  • SWOD then...

  •  Complex AMRAP 7 

  • 5 Snatch Grip DL (135/95) 
  • 3 Hang Snatch (pwr or sqt) 
  • 1 OHS (the 3rd hang snatch be a squat snatch and count for the OHS) 

  • rest 5 min... 

  • AMRAP 7 

  • 10 T2B
  • 30 Double Unders

Thursday, July 25, 2013

7/26/13 - Leg and Core burner

  • SWOD then...

  • EMOM 10
  • 8 wall balls (20/14)
  • Plank hold for remainder of minute

  • rest 2 min

  • EMOM 10
  • 15 air squats
  • L-Sit hold for remainder of minute

Wednesday, July 24, 2013

7/2513 - Grind It Out

  • SWOD then...

  • 20 OHS (155/105)
  • 30 Deadlifts (same weight)
  • 50 Pullups
  • 60 Box Jump overs (24"/20")
  • 80 situps
  • 120 double unders

Tuesday, July 23, 2013

7/24/13 - Team Game

  • SWOD then...

  • Teams of 2-3 

  • 3 rounds 

  • Run 400 M with Plate (45/25) *teammates can switch who carries at any point* 
  • 30 Power Cleans (165/105) 
  • 100 M Overhead walk with barbell (165/105) 

Monday, July 22, 2013

7/23/13

  • SWOD then...

  • 2 minute rounds with 1 min rest 

  • 5 rounds 

  • 100 M run 
  • 15 Toes To Bar 
  • AMRAP KB American Swings (70/53)

Sunday, July 21, 2013

Thursday, July 18, 2013

Wednesday, July 17, 2013

7/18/13 - Team Fun!

  • SWOD then...

  • Teams of 2-3

  • 4rounds

  • 1000 M row (500 per person)
  • 50 M Bar back rack Lunges (95/65)
  • 30 facing high-five Pushups
  • 30 KB Russian Swings (70/53)

  • Totals are per team of TWO!

Tuesday, July 16, 2013

7/17/13

  • SWOD then...

  • 20 Knees to Elbows / 30 v-ups 
  • 800 M run 
  • 40 Getup Situps (45/25) 
  • 800 M run 
  • 100 Situps 
  • 800 M run

Monday, July 15, 2013

7/16/13


  • SWOD then...

  • AMRAP 9

  • 1 Rope Climb /3 Strict Pullups
  • 5 Box Jumps (30"/24")

  • rest 5 min

  • AMRAP 9

  • 5 Power Snatches (115/75)
  • 30 Double Unders

Saturday, July 13, 2013

Thursday, July 11, 2013

Wednesday, July 10, 2013

7/11/13

  • SWOD then...

  • 15 Min AMRAP

  • 10 C2B pullups
  • 10 single arm DB / KB snatch (5/arm)(55/35)
  • 30 Double Unders / Jumping Jacks

Tuesday, July 9, 2013

7/10/13

  • SWOD then...

  • 400 M run 
  • 50 Sumo DLHP (70/53) 
  • 400 M run 
  • 30 HSPU / 2x modified 
  • 400 M run 
  • 30 Toes To Bar / 50 V-Ups

Monday, July 8, 2013

Sunday, July 7, 2013

Tuesday, July 2, 2013

7/3/13

  • SWOD then...

  • 10 Power Snatches (135/95)
  • 20 Plate Burpees (45/35)
  • 30 Power Cleans (135/95)
  • 40 Pullups
  • 50 Wall Balls
  • 100 Double Unders
  • 800 M run

Monday, July 1, 2013

7/2/13

  • SWOD then...

  • Teams of 2-3

  • 4 rounds

  • 10 Man Makers (45/25)(7 per partner)(partners must stand with dumbbells and thruster them after pushups and row)
  • 25 Partner Med Ball Situps (20/14)
  • 400 M med ball run