Thursday, April 1

Warm-up

Row 500m
30m Backward Bear Crawl
x2    :30 L sit on parallettes
10 Skin the cat on Rings
30m Crabwalk
30m Backward Crabwalk

Team WOD:

800m Medicine Ball Run
100 Partner Wall Ball
100 Ball Slams
150 Squats
100 Push-ups
100 Sit-ups
800m Medicine Ball Run
Notes: Grab a partner and complete the workout together.  You can split the reps and distances however you would like.  Only one person working at a time.  Complete one movement before moving on to the next.

Wednesday, March 31

For those of you worried that you’re not seeing the weight loss results you expected, take a hard look at your diet.  Sign up for a free account at www.fitday.com to keep track of your daily intake.  Take a look at this carbohydrate curve and make sure your carb intake is in line with your fat loss goal. Even if you are not convinced, try it for a couple weeks and I promise you will be.

Warm-up

Run 400m
Run 400m backwards
Top Mobility
Bottom Mobility
50 Double Unders
x3    30m Bear Crawl
20 Push-ups
10 Pull-ups
10 KTE (Knees to Elbows)
:30 Handstand Hold

WOD:

Push Press(80% 1RM)
3-3-3-3-3-3
Then Max Reps @ 50% 1RM

Tuesday, March 30

Warm-up

Run 400m
100m Powerskip
400m Backward Run
50m Bearcrawl
25 Medicine Ball Cleans
10 Cartwheels
x2    15 Ring Rows
10 GHD Sit-ups
10 GHD Back extensions
1:00 Handstand Hold

WOD:

7 Rounds for Time
3 Front Squat (75% 1RM)
10 Pull-ups

Monday, March 29

Warm-up

Run 800m or Row 1000m
Top Mobility
Bottom Mobility
125 Jump Rope (50,25R,25L,25DU)
x2 10 Jump Squats
15 Russian Swings (40/25#)
30 Sit-ups
30 Push-ups
1:30 Push-up Plank(If this is too easy raise one foot 12″ and hold with leg straight)
1:30 Table Top(Back facing floor, hands and feet touching, raise hips as high as possible and hold)

WOD:

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Spring Break March 22-26

Gym WODs

1.”Mini Murph”
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

2.”Diane”
21-15-9
Deadlift
Ring Dips

3.”Karen”
150 Wall-balls for time

4.”Nancy”
5 Rounds
Run 400m
15 OHS

5.Run 400m
30 Box Jumps
Run 400m
30 Ring Rows
Run 400m
30 Sit-ups
Run 400m
30 Squats

6. Run 1 Mile
50 Ring Push-ups
Run 1 Mile

Traveler’s WODs:

1.Run 500m
5 Burpees
10 Air Squats
15 Pushups
20 Jump Squats
Run 500m

2. Run 1 mile stopping every 50 paces to perform 10 walking lunges

3. As many air squats as possible in 4 min.
For every repetition under 155 do 1 burpee.

4. 25 KBS
5 squat jumps
20 KBS
10 Squat jumps
15 KBS
15 squat jumps
10 KBS
20 squat jumps
5 KBS
25 squat jumps

5. 6 rounds:
Run 400m
1 min plank position (if you drop from plank to rest, add 100m to next round’s run

6. Perform the following sequence 2X:
As many pushups as possible in :30
Hold a plank position for 1:00
As many air squats as possible in :30
Hollow rocks for 1:00
As many burpees as possible in :30
Flutter kicks for 1:00
As many broad jumps as possible in :30 sec (jump at least 5 feet)
Run as far as possible in 1:00

Wednesday, March 17

Next week for spring break we will post a bunch of workouts, some that you can do if you make it to the gym and some that you can do if you are out of town.  Stay tuned.

P.S.  They will all involve sprints.

Warm-up:

Run 400m

Top Mobility

Bottom Mobility

:30 High Knees

:30 Butt Kicks

1:00 Push-up position hold

25 Squats

15 Squat Jumps

10 Back Extensions

15 Russian Lunge

30 Hollow Rocks

25 Wall Balls

WOD:

Front Squat (Establish 5 rep Max)

5×5

Metcon

25-20-15-10-5

Box Jumps

Walking Lunges

Burpees

Tuesday, March 16

Warm-up

Row 500m

3 Forward Bear Crawls

3 Backward Bear Crawls

30 Sit-ups

x2 1 min push-up plank hold

40 KBS

1 Min. Handstand Hold

10 Ring Rows

WOD:

Strength

Weighted Chest to Bar Pull-up (Establish 3 Rep Max)

6×3

Notes:  If you cannot do a pull-up without using an aid, use the lightest band possible to complete 3 reps.  If you can, hold a dumbbell between your feet and go up in weight until you reach your 3 rep max.

Metcon

5 Rounds for time

10 KBS (55/35#)

10 Knees to Elbows

10 Ring Rows

Monday, March 15

Warm-up:

Run 400m

Top Mobility

Bottom Mobility

10 Ninja Sit-ups

50 Double Unders

40 KBS

10 Dead Hang Pull-ups

20 Strict Push-ups

25 Box Jumps

WOD:

10 Rounds for time

10 Snatch Grip Deadlifts (135/75#)

15 Push-ups