WED, 07/01/09

Main Set: For Time

5 Rounds of ...

400 m Run

50 Pushups

50 Climbers (L & R =2 reps)

50 Situps

TUES, 06/30/09

Warm-upx3: Run 1 lap, 10 PVC Snatch, 10 PVC Deadlift, 10 Med Ball Clean, 2 x Samson Stretch

Skills: Ring Dip

Main Set: Front Squat 5.5.5.5.3.3.3

MON, 06/29/09

Warm-upx3: Run 1 lap, 10 Squats, 10 Pull-ups, 10 Pushups

Skills: Your Choice (work on something you feel you need help on)

Main Set: 21-18-15-12-9-6-3 Pull-ups / Push Jerk (115#)

SAT, 06/27/09 "Just Show up"

FRI, 06/27/09

Main WOD:

5 Rounds with 30-60 sec rest in between exercises -

5 Ring Dips

15 One-arm KB Chest Press from Floor

20 Medicine Ball Slams

THURS, 06/25/09

Main WOD:

100 Burpees

100 Double Unders (or 200 Singles)

50 reverse Burpees

For Time. Post results to comments.

WED, 06/24/09

Main Set:

5X3

Back squat

After strength workout...

6 rounds for time:
50 single jumps with jumprope
25 squats

Compare to 05/15/09

Post results to comments

TUES, 06/23/09

Main WOD:

Run Lap around building

21 Alternating Arm KB Snatch with Burpee between each left/right arm snatch

Run 400 m Lap

18 Alternating Arm KB Snatch with Burpee between each left/right arm snatch

Run Lap around building

9 Alternating Arm KB Snatch with Burpee between each left/right arm snatch

For time. Post results to comments.

MON, 06/22/09

Warm-up 3x: Run 1 Lap, 10 Squats, 10 Pullups, 10 Pushups

Skills: HSPU

Main Set: Deadlift 5-4-3-3-2-2

SAT, 06/20/09 "Filthy 50"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (sub: supermans)

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post your results to comments.

FRI, 06/19/09

5 Rounds with 30 sec rest in between rounds

30 seconds Burpees

30 seconds Jumping Jacks

30 seconds Pushups

30 seconds Burpees

30 seconds Jumping Jacks

30 seconds Squats

THURS, 06/18/09

Main Set:

Power Cleans

5 x 5

Weighted Bench Dip

5 x 10

Farmer's Walk 3 minutes (using KB)

WED, 06/17/09

10 minutes of...

5 Push Press

5 Burpees

10 minutes of...

KB Swings

10 minutes of...

KB SDHP

TUES, 06/16/09

Warm-up:

400 m Jog 1x then

2x 10 Pullups, 10 Pushups, 10 PVC OVH Squats, 10 Dislocates, Samson Stretch

Main Set:

Overhead Squats

5 x 5

then...

5x

5 Deadlift

10 Burpees

MON, 06/15/09

Skill: Assisted Ring Dips

Main Set:

AMRAP in 20 minutes...

5 KB Snatch ea arm

10 Pullups

15 Situps

FRI, 06/12/09

Warm-up: Run 1 Lap, 10 Pullups, 10 Medicine Ball Cleans, 10 Pushups, 2x samson

Skill: Snatch

Main Set:

Power Snatch 4-4-3-3-2-2-1-1

THURS, 06/11/09

Warm-up 3x: 1 Lap around Building, 10 Jumping Jacks, 10 Alt Lunges, 10 Squats, 10 Pushups, 10 Situps, 10 Discloates, Samson Stretch

Main Set:

Round 1

Run 400 m

30 Box Jumps

25 Thrusters

20 Pullups

Run 400 m

50 Situps

Round 2

Run 400 m

30 Burpees

25 Wall Balls

20 KB Swings

Run 400 m

50 Situps

WED, 06/10/09

Warm-up 3x: Run 1 Lap, 10 Pullups, 10 Squats, 10 Pushups, 2x Samson Stretch

Skill: Turkish Get Up (TGU)

Main Set:

HEAVY TGU (KB, DB, or Barbell) 2-2-2-2-2-2-2-2

TUES, 06/09/09 "Cindy" or "Mary"

Warm-up: 2x 100 Jump rope Singles, 10 Burpees, 10 PVC PP, 10 PVC Snatch, 10 Dislocates. Samson

Skills: Kipping Pullups using Bands

Main Set:

AMRAP in 20 minutes...

5 Pullups

10 Pushups

15 Squats

or

5 Handstand Pushups

10 One-legged Squats (alternating)

15 Pullups

MON, 06/08/09

Warm up x2: 50 Jump Rope Singles, 10 Squats, 10 Pushups, 10 Pullups, 10 Dislocates, Samson Stretch

Skills: Handstand Pushup

Main Set:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

SAT, 06/06/09 "Badger"

For Saturday WOD, there will be a 10 am class only.  The 11 am class timeslot is reserved for anyone who has not done Basics Training yet.  

Main Set:

3 Rounds for Time...

95# Squat Clean 30 reps

Pullups 30 reps

Run 800 m

FRI, 06/05/09

Main Set:  5 Rounds of...

10 KB Swings (Men 24kg/Women 16kg)

10 SDHP (Men 32kg/Women 24kg)

10 Burpees

Farmer's Walk x3  Prescribed Weight (Men 40kg/Women 24kg)

THURS, 06/04/09

Warm-up x3:  Run 1 Lap, 10 Pullups, 10 Pushups, 10 Squats, 2x Samson Stretch ea side

Skills:  Med Ball Partner Toss

Main Set:

HEAVY KB Snatch 4-4-4-4-4-4

WED, 06/03/09

Warm up x2:  100 Jumprope, 15 Burpees, 15 Dislocates, 15 Situps, 2x Samson Stretch ea side

Skills:  PVC Snatch

Main Set:  (All lifts done with PVC)

Run 1 Lap

25 Back Squats

25 Front Squats

25 Overhead Squats

Run 2 Laps

25 Shoulder Press

25 Push Press

25 Push Jerk

Run 2 Laps

25 Deadlift

50 Squat Cleans

Run 2 Laps

50 Snatches

Run 1 Lap

TUES, 06/02/09

Warm-up x2:  120 Jumprope Singles, 15 Pushups, 15 Squats, 15 Dislocates, Samson Stretch

Skills:  L-Sit (Bars & Rings), Handstand

Main Set:  Thruster 6-5-4-3-3-2-2