Monday- Friday, January 8-12,2018

Monday

Warm up…run 400m. Push ups.. med ball cleans…ring rows … squats

Complete 21-15-9 reps of the following 3 exercises for time

Ring Dips

KB Swings

Pull Ups

 

Tuesday warm up….run 3 minutes…step ups…ring riws.. med ball cleans…goid mornings…plank jacks

4 Rounds for Time

10 Shoulder to Overhead
20 Fr Rack Walking Lunges
15 Push Ups
20 KB Swings
20 Second Handstand Hold

 

Wednesday.. warm up.. jumpripe 2 minutes.. hop…skip.. broad jump.. bearcrawl…ring rows..stepups..pvc thrusters

4 Rounds for Time

800m Run
10 Pull Ups
1 minute hollow rocks
20 Fr Rack Walking Lunges
20 Wallballs

Thursday —warm up.. run 4 minutes…mtn climbers…step ups…puah ups.. hip thrusts

-12min AMRAP

10 Burpees

10 Jumping Lunges e/s

20 BFSU

 

FRIDAY –warm up… 3 minutes jumprope.. hop…skip. bearcrawl.. good mornings..med ball cleans.. mtb climbers

.-10 Min AMRAP

Deadlift (80% 1RM)

Run 400m

10 Medball Slams

20 BFSU

 

Daily extras

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Monday -Friday, December 11, 2017

Monday

Warm up

Run 400

9-6-4

Ring rows

Wall balls

Man makers

RUN 400

WOD

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups

 

Tuesday

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Wednesday

WARM UP

RUN 400

50 DOUBLES-150 SINGLES

X3

12 EACH

MED BALL CLEANS

RING ROWS

BACK SQUAT

WOD

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Thursday

Warm up

X2

Run 400/row 500

Bearcrawl

Hop

Skip

:45 handstand hold

step ups

 

WOD

5rounds of
25-meter handstand walk—50 plank shoulder touches OR 5 wall walks
50-meter walking lunge

Friday

WARM UP

Run 800

Hop skip btoad jump

Good mornings

Push ups

Pullups

Run 400

WOD

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

20 seconds work 10 seconds rest for 8 intervals each

Monday-Friday, December 4-8, 2017

RUN 400

10 Ninja Mobility
10 Russian Lunge/PS
100 Jumprope
x3 10 Bearsquat Push-ups
10 Ring Rows
10 Sit-ups
10 Wall Squats
Row 250m

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

WARM.UP

RUN 400

15-12-9

PVC THRUSTERS

WALL BALLS

GOOD MORNINGS

 

WOD FOR TIME

100 jumping jacks

90 sit ups

80 squats

70 leg lifts

60 jumping jacks

50 sit ups

40 squats

30 leg lifts

20 jumping jacks

10 minutes run/walk/row

anat-of-goblet-squat

 

Run400/ row 500

15-12-9

Wall squats

Ring rows

Wall balls

 

WOD

AMRAP in 15 minutes

10 goblet squats

10 KBS

10 hollow rocks

 

 

Run 400 row 500

x2

12 each

Med ball cleans

Lunges

PVC thrusters

Ball slams

 

WOD

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

 

 2015 (5:00-6:00)

Warm up

Run 400

9-6-4

Ring rows

Wall balls

Man makers

RUN 4001a

WOD

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups

Monday- Friday, November 13-17, 2017

MONDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
X2
10 med ball cleans
10 ring rows
10 wall squats
5 jump squats
STRENGTH:find
SNATCH 1RM
WOD
AMRAP 12
3 clean & jerks 135/95
6 pull-ups
9 burpee/box jumps
CORE:
100 hollow rocks

TUESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
X10
Good mornings
Ghd sit ups
Jump squats
Hop
skip
broad jump
Walking Lunges
Strength
Rest
Core:
X2
25 flutter kicks
20 abmats
15 hollow rocks
10 wall ball sit-ups
WOD
6 rounds
7 deadlifts 315/225
21 double unders/63 singles
100 meter run

WEDNESDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
X12
Ring rows
Push ups
Jumping jacks
Jump squats
Strength
Back squat – 70% x 5 x 5
Core:2×1 minute plank
WOD
10-9-8-7-6-5-4-3-2-1
KBS 53/35
1-2-3-4-5-6-7-8-9-10
Burpees

THURSDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
12-8-6
Push ups
Sit-ups
Speed skaters
After each set do a
:20 handstand hold
CORE AND STRENGTH: rest!
WOD
Complete as many rounds as possible in 10 minutes of:
5 burpees
15-foot rope climb, 1 ascent ( sub 1wall walk)
30 double-unders (90 singles)

FRIDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
12-8-6
Ring rows
Hollow rocks
Speed skaters
After each set do a
:15 handstand hold
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round. Post times to comments.

Thursday, November 9, 2017

WARM-UP
DAILY MOBILITY
PVC COMPLEX
10 NINJA MOBILITY5,2014
10 RUSSIAN LUNGE
25 BALL SLAMS
10 JUMP SQUATS
50 SITUPS
20 MED BALL CLEANS
20 PUSHUPS
15 SUMO DEADLIFT HIGH PULLS

Strength…BEFORE WOD if possible
Clean – find your 1RM

Core: 2×1 minute planks

WOD
AMRAP 12
5 power cleans 135/95
10 wall balls 20/14
15 box jumps 24/20

Wednesday, November 8, 2017

WARM-UP
DAILY MOBILITY
PVC COMPLEX
10 NINJA MOBILITY5,2014 (5:00-6:30 am and 6:00-7:00 pm)
10 RUSSIAN LUNGE
25 BALL SLAMS
10 JUMP SQUATS
50 SITUPS
20 GOOD MORNINGS
20 PUSHUPS
15 SUMO DEADLIFT HIGH PULLS

STRENGTH:
Push press – find your 1RM

WOD:
DEATH BY KETTLEBELL
150 KBS (50/25#)
– 10 BOX JUMP PENALTY EACH TIME THE KB STOPS SWINGING. MEANING IF THE KETTLEBELL EVER QUITS SWINGING YOU SET IT DOWN AND GO DO 10 BOX JUMPS, THEN COME BACK AND START SWINGING AGAIN. EACH SWING MUST GO COMPLETELY VERTICAL ABOVE YOUR HEAD TO COUNT. IF IT DOESN’T, THAT COUNTS AS A MISSED SWING AND WARRANTS BOX JUMPS. A PAUSE AT THE BOTTOM MEANS BOX JUMPS AS WELL.<Strength
Push press – find your 1RM

Tuesday, November 8, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
Row 250m
X12
Push ups
Good mornings
Wall balls
1 length
Bear crawl
Skip
High knees
butt kicks

Strength
Deadlift – find your 1RM

WOD
400 meter run
then
3 rounds
15 DB thrusters
25 ball slams
then
400 meter run

CORE
100 hollow rocks

Monday,November 6, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
Row 250m
X12
Push ups
Sit ups
Wall squats
1 length
Bear crawl
Skip
High knees butt kicks

Strength
Back squat – 1 rep max

WOD
400 meter run
then
3 rounds
20 KBS 53/35
20 TTB’s
then
400 meter run

Core:
125 ab mat sit-ups