Monday 1/31/2011

Warmup: 2 min DU, 15 each of single arm circles, internal/external arm rotations, bent torso rotation, inchworms, PVC OHS then... 10 clean pulls and accumulate 2 min in tripod headstand(partner up with spotter).

WOD:
Tabata (8 rounds each movement, 1 round is 20 seconds work, 10 seconds rest)
GHD
KB Swing
Double Unders

The Weekend is Here...Yayy!

WarmUp: agility drills/Kipping pull up drills, 10 PVC Sots press, Inverted shoulder touch

WOD

5 x 400M Sprint

Rest same amount of time as you took to run

Today is an Open Gym

Do the WOD, practice a skill, do a WOD you missed this week, play, have fun, work hard.

Friday Fun Day is back Again!!

Warm Up: Agility Drills/Kipping pull up drills/Inverted shoulder-touch/10 PVC Sots Press

Friday

Team WOD

AMRAP 15 Minutes

SDLHP (95/65)

While one person is completing as many reps as they can SDLHP the teammate will complete..

10 Lateral Burpees

50 M Sprint

The person completing the couplet sets the pace and switches with there partner when they return from the run.

Total Score=SDLHP

DWarm Up: Agility Drills
General Warm Up: Kipping Drills, Inverted shoulder/touch, 10 PVC Sots press

Thursday
WOD
Floor Press
5-5-5-5-5

Then...
3Rds
20 OH Walking Lunge (25/15)
20 Kettle Bell Swing (55/35)

GRINDY!!!!!

DWOD: Agility Drills
Warm Up: kipping pull up drills, 10 PVC Sots press, 10 inverted shoulder/touch
WOD:

Wednesday

"Grindy"

10 Power Clean and Jerk(135/95)

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

10 Power Clean and Jerk

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

10 Power Clean and Jerk

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats

All workouts will be scaled to your individual fitness level.

D Warm Up:

Agility Drills

General Warm up:Kipping Pull up Drills, 10 Pvc Sots press, 5 inverted hand/shoulder touch

WOD:

Tuesday

"30 Muscle ups" for time

Then...

Max L-Sits x 5

All workouts will be scaled to your individual fitness level.

Welcome to the work week.....

Warm Up: Agility Drills

General Warm up: 10 Clean pulls, Kipping Pull up Drills, 10 Pvc Sots press, 5 inverted hand/shoulder touch

WOD:

Monday

Back Squat

1-1-1-1-1-1-1

Then...

3 Rounds

7 Deadlift (275/185)

12 Toes to bar

20 Box Jumps(24/20)

All workouts will be scaled to your individual fitness level.

WOD:

4 rounds for time:

20 Ball Slams 20/15
15 Pull Ups
45 Double Unders

All workouts will be scaled to your individual fitness level.

WOD:

Skill work

then...

AMRAP 12 min

7 Front Squat 135/95
7 HSPU

All workouts will be scaled to your individual fitness level.

WOD:

21-18-15-12 KB Swing 70/44
12-15-18-21 Box Jumps

then...

3x15 Hollow Rocks


All workouts will be scaled to your individual fitness level.

WOD:

15 Squat Cleans 115/75
500m Row
15 Push Jerks 115/75
15 Burpees
15 Wall Walks
15 Burpees
15 Push Jerk 115/75
500m Row
15 Squat Cleans 115/75


All workouts will be scaled to your individual fitness level.

WOD:
Deadlift 20-4-4-2-2

For total reps:
1 minute Wall Ball 20/14
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp

All workouts will be scaled to your individual fitness level.

Warm Up:
10 each: Over & Back, Side Bend, Bow & Bend, Single Leg RDL, Cossack

Burgener Warm UP, 10 "Active Shoulder", 5 Snatch Balance

Max Dip Re-Test (scale exactly as you did at the beginning of December)

WOD:
5rnds
15 Push Press 95/65
30 Double Unders
10 Pull Ups


All workouts will be scaled to your individual fitness level.

Warm Up:
10 each: Over & Back, Side Bend, Bow & Bend, Single Leg RDL, Cossack

Burgener Warm UP, 10 "Active Shoulder", 5 Snatch Balance

Max Dip Re-Test (scale exactly as you did at the beginning of December)

WOD:
10 min AMRAP
20 Squats
10 Dips

All workouts will be scaled to your individual fitness level.

Dynamic Warmup:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

5-7 Minutes working on your personal Deficiency!!
WOD:

Sunday

AMRAP 20

50 Meter Sprint

7 Handstand Push ups

20 AB- Mat Sit ups

All workouts will be scaled to your individual fitness level.

Yayy 4 THRUSTERS:)

Weekly Warm Up:
Dynamic Warm Up:Dynamic: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk
WOD:

Saturday

Death By Thruster

Complete

1 on the first minute

2 on the second

3 on the third

4 ....... until you can no longer complete reps in the allotted time, after your last set is done immediately head to pull up bar and Complete a max set of pull ups

All workouts will be scaled to your individual fitness level.

Partner Fun Friday

Weekly Warm Up:
Dynamic Warm Up:3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk
WOD:

Fun Friday

Partner Wod

With a Partner Complete

2 Rounds

200 Meter Farmers Carry 45/25

50 Med ball Clean 14/20

50 Clapping Push ups

50 Lunges

50 Box Jumps 20/24

200 Meter Farmers Carry 45/25

rules: one person moving at a time each person must complete 25 of each exercise before moving on. Divide reps to keep a steady pace.

All workouts will be scaled to your individual fitness level.

Snatch!!

Weekly Warm Up
Dynamic Warm Up: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Thursday

Snatch

3-3-2-2-1

then..

21-15-9

Power Snatch (75/55)

2x Double Unders

All workouts will be scaled to your individual fitness level.

Mid Week Throw Down

Weekly Warm Up

Dynamic Warm Up:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Wednesday

10-9-8-7-6-5-4-3-2-1

Over Head Squats (65/95)

Pull ups

Recover and as a bonus

Then....

50 Ball toss Sit ups

All workouts will be scaled to your individual fitness level.

Tabata Tuesday

Weekly Warm Up

Dynamic Warm Up:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Tuesday

Tabata

8 intervals each, no rest in the transition 20sec/10sec

Air Squat

Knees to Elbows

Burpees

Kettle Bell Swing(35/55)

All workouts will be scaled to your individual fitness level.

Another Week of Hard Work

Weekly Warm Up

Dynamic Warm Up: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Monday

2 on the Minute for 10 Minutes

Front Squats @ 60% of 1RM

(Each set is performed at an explosive fast pace while maintaining proper technique (load accordingly). Recover for the remaining minute)

Then...

3 Rounds

500 M Row (

Max Effort)

Rest exact time it takes to complete Row, (Rotate in while others are Resting)

All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
15 12 9
Clean and Jerk 135/95
KB Slasher 44/35 ea side
Max Height Box Jump



All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
Back Squat 5 5 5

AMRAP 10 min
100m Run
10 Pullup
10 KtoE


All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
"Hansen" Now it's Brian's turn to get yelled at by everyone.

5 Rounds
30 KB Swing 2 pood
30 burpee
30 GHD


All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
Deadlift 5 5 5

3 Rounds
9 Power Clean 135/95
12 Double Under



All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 15 PVC dislocates, 5 ea. burpee, broad jump, jumping jack, jumping lunge
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work time!

WOD: (last done 9.1) you can thank Rette for this one!
AMRAP 15
7 hspu
7 alt forward lunge
7 muscle up (if you can't do a mu, choose a mu assist)
7 pistol ea. leg
7 pushup (chest to the ground)



All workouts will be scaled to your individual fitness level.

Warm Up:
3 min double under, 15 PVC dislocates, 5 ea.squat thrust, broad jump, jumping jack, alt.lunge, inch worm into upward facing dog
then:
2 rounds of 5: ring dips, walking handstand, box jumps, snatch

WOD:
Shoulder Press 5 5 5

AMRAP 8 mins:
200m Row
10 ring dips



All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall/quad, prayer squat

Warm Up:
300m Row, while partner practices DU's. Switch. 7 ea. lying punt, iron cross, air squats, squat thrust, clapping pushups, situps

WOD:

"ADAMBROWN" (last done 8.27) and you can thank Heather for this one!

2 Rounds for time:

24 Deadlift 295/205#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Bench Press 195/135#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Squat Cleans 145/100#

All workouts will be scaled to your individual fitness level.