More Summer Workouts!!

07-05-2013 Friday Workout

Warm up: Mobility

WOD:  5 min Jump Rope

8 KB OH Squats (alternate, right hand one round, left hand next round)
12 KB American Swings
14 Double Unders

JFF:  Stretching

07-03-2013 Wednesday Workout

Warm up: Mobility

WOD: 

800m Run

20 KB Snatches (10 each hand)

20 KB American Swings

100 Sit Ups

20 KB American Swings

20 KB Snatches (10 each hand)

800m Run

JFF:  Stretching

07-1-2013 Monday Workout

Warm up: 100 Jumping Jacks

WOD: 

20 min AMRAP

Traveling Burpees (across the floor and back)

12 Wall Balls

24 Sit Ups

Bear Crawl 3x

36 Pushups

JFF:  Stretching

06-28-2013 Friday Workout

Warm up: Mobility

WOD: 

12 min AMRAP

10 Burpees

25 Double-Unders (or 100 Singles)

JFF:  Stretching

06-26-2013 Wednesday Workout

Warm up: Mobility

WOD:  

10 - 8 - 6 - 4 - 2       x2

KB American Swings

Bear Crawl to opposite side

Pushups

Bear Crawl back to start

Squats

Bear Crawl to opposite side

Situps

Run Back to start

JFF:  Stretching

06-24-2013 Monday Workout

Warm up: 5 Min Jump Rope

WOD:  50-40-30-20-10

Woodchoppers

Box Jumps

V-ups

JFF:  Stretching

06-21-2013 Friday Workout

Warm up: Mobility

WOD:  Sweet 16

Tabatas  - 20 seconds on, 10 seconds off, 4 minutes each exercise

Heavy Bag Punching

Squats

Heavy Bag Punching

Pushups

06-19-2013 Wednesday Workout

Warm up: Mobility

WOD:

21 - 15 - 9

Front Squat 95/65

Ring Dips

Pullups

06-17-2013 Monday Workout

Warm up: Mobility

WOD: 5 Burpees, 5 Situps, 3 sets

6 Rounds For Time

24 Squats

24 Pushups

24 Lunges

24 Woodchoppers (med ball, side to side)

JFF: Stretching

 

06-14-2013 Friday Workout

Warm up: Mobility

WOD: 5 x FRAN

21-15-9

Thrusters

Jumping pull ups

1 min rest between sets

3 min max per set

This one was awfully special.  Awwwwwfully special.

06-12-2013 Wednesday Workout

Yay Tabatas!!

20 sec on / 10 sec off for 4 minutes of each set

1. Push ups / Squats
2. Running / Sit ups
3. Pull ups / KB swings (American)
4. Burpees

JFF: Stretching

06-10-2013 Monday Workout

Warm up: Bear crawl across the floor and back, 10 sit ups X 3

WOD:

20 min. AMRAP

5 Dumbbell deadlift

5 Dumbbell cleans

5 Dumbbell thrusters

JFF: Stretching

06-07-2013 Friday Workout

1000 double-unders

(Or as many as you can get in 40 min.)

06-05-2013 Wednesday Workout

21-15-9
Push ups
Ring Rows
Situps

OR

Run 1 mile for time

06-3-2013 Monday Workout

Warm up: 10 burpees, 10 sit ups X 3

WOD: Stations  - 4 Rounds (45 sec on / 15 sec off)

- High knees

- Push ups

- Lunges

- Sit ups

- Squats

- Wall sit

- Box jumps

- Plank

JFF: Stretching

05-31-2013 Friday Workout

Grace (30 clean & jerks at 135/95 lbs)

JFF: 800 m run

05-29-2013 Wednesday Workout

Warm up: Knee Highs, Kick Backs, Frog Jumps, Side Lunges, Inchworm and 5 Burpees.

WOD 1: 20 min AMRAP

 5 pull ups
10 push ups
15 squats

OR

WOD 2: Kettlebell workout (20 min AMRAP)

Start with one hand, when finished switch to the other hand. Keep alternating sides until time is up.

Swings
Clean
Clean & Squat
Clean & Press
Snatch

05-27-2013 Monday Workout

Memorial Day Murph!!