7-28-2014 Monday Workout

Warm up: Run 400 meters

WOD: 10 Rounds for Time

10 Push ups
10 Sit ups
10 Pull ups
10 Mountain climbers
10 Kettlebell swings (Russian)
10 Jump squats

Just for Fun: 50 chinnies / 50 v-ups

7-25-2014 Friday Workout

Happy Friday!!!

Warm up: Tabata Sprints (5 min)

WOD: Partner WOD! 10 min EMOM

Barbell Cleans
Burpees

Partner A starts with barbell cleans. Partner B starts with burpees. Switch exercises every minute, on the minute.

Just for Fun: Jumping Jack Dodge Ball

7-23-2014 Wednesday Workout

Warm up: 100 jump ropes

WOD: 21-15-9 for time

Run 400 meters

21 OH Kettlebell swings
21 Push ups
5 Burpees

15 OH Kettlebell swings
15 Push ups
5 Burpees

9 OH Kettlebell swings
9 Push ups
5 Burpees

Run 400 meters

Just for Fun: 100 Sit ups

7-21-2014 Monday Workout

Warm up:  1 minute of each X 2

Run across the floor and back
Sit ups
Run across the floor and back
Push ups

WOD: 10 -1, 1-10 For Time

Wallballs
Medicine ball squats

Do 10 reps of each exercise, then 9, 8, 7 and so on until 1 rep. Start at 1 rep again and work your way up until 10 reps of each.

Just for Fun: 50 v-ups,  25 side v-ups on each side.

7-18-2014 Friday Workout

Warm up: Run 400 meters

WOD: For Time

25 Pull ups
50 Kettlebell swings (Russian)
50 Box Jumps
50 Floor wipers
25/25 Clean and press
25 Pull ups

Just for Fun: Run 400 meters with mitt overhead

7-16-2014 Wednesday Workout

Warm up: Run 800 meters

WOD: 5 Rounds  (65 lbs)

1 min Clean and Press
1 min Front Squat
1 min Snatches

Just for Fun: 100 Hollow Rockers

7-14-2014 Monday Workout

Here's a WOD to get your week started right!!

Warm up: Bear Crawl across the floor and back, 10 Tuck Jumps X 4

WOD: Bank 200

- 1 minute sit ups
- 1 minute push ups
- 1 minute squats
- 1 minute OH KB swings

Remaining debt: burpees!!

At the beginning of the workout you bank a total of 200 reps. Then you get 1 minute for each exercise to get as many reps as possible. Deduct your reps from the 200 and that is the number of burpees you have left to do!

Just for Fun: 100 v-ups OR run 400 meters

7-11-2014 Friday Workout

Warm up: Perfect Stretch

WOD: 25 min AMRAP

Run 400 meters
10 burpees
10 KB swings
10 v-ups
10 Hindu push ups

Just for Fun: Bear Crawl across the floor and back X 3

7-9-2014 Wednesday Workout

Warm up: Run 400 meters / Joint Mobility

WOD: For Time

30 OH Lunges with plate
30 Sit ups
15 Pull ups

20 OH Lunges with plate
20 Sit ups
10 Pull ups

10 OH Lunges with plate
10 Sit ups
5 Pull ups

Just for Fun: Max Hollow Hold

7-7-2014 Monday Workout

Warm up: Run 400 meters

WOD: 3 Rounds for Time

21 Front Squats
15 Sit ups
9 Push Press

Just for Fun: 5 sets of Burpee Sprints

7-2-2014 Wednesday Workout

Warm up: Mobility Drill

WOD: Stations!!!
(45 sec / 30 sec / 15 sec / 15 sec)

Kettlebell swings
Ropes of Doom
Burpees
Ab Wheel
Box jumps
Sit ups
Pull ups
Run

Just for Fun: Plank for time