Thursday, July 14, 2011
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Wednesday 7-13-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
Incline Press
5-5-5-5
WOD:
"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Incline Press & WOD time
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
Incline Press
5-5-5-5
WOD:
"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Incline Press & WOD time
Monday, July 11, 2011
Tuesday 7-12-11
Warm Up:
50 Double Unders
2 rds
10 Passthroughs
10 Ring Rows
10 Push Ups
then
Spiderman Lunge w/5 sec. hold at the bottom, then straighten out front leg for hamstring stretch w/5 sec. hold
Pretzel Stretch
WOD:
400m Row
40 Wallballs (20/14)
400m Run
30 Wallballs
400m Row
20 Wallballs
400m Run
10 Wallballs
Post WOD time
Sunday, July 10, 2011
Monday 7-11-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch
Strength:
Deadlift
3-3-3-3
WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise
Post Deadlift & and total number of reps of all the exercises combined
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch
Strength:
Deadlift
3-3-3-3
WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise
Post Deadlift & and total number of reps of all the exercises combined
Thursday, July 7, 2011
Friday 7-8-11
Warm Up:
400m Row
10 Pass Throughs
10 KB Swings
10 Pull Ups
15 Sit Ups
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring Stretch w/5 sec. hold
After 2 rounds, end w/ pretzel stretch
Strength:
Front Squat
4-4-4-4
WOD:
Death by Power Snatch 135/75
Post Front Squat & WOD Time+reps
Warm Up:
400m Row
10 Pass Throughs
10 KB Swings
10 Pull Ups
15 Sit Ups
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring Stretch w/5 sec. hold
After 2 rounds, end w/ pretzel stretch
Strength:
Front Squat
4-4-4-4
WOD:
Death by Power Snatch 135/75
Post Front Squat & WOD Time+reps
Wednesday, July 6, 2011
Thursday 7-7-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
6 spiderman lunges w/5 sec. hold, then straighten leg out to stretch hamstring w/5 sec. hold
After 2 rds, end with pretzel stretch
Bench Press
5-5-5-5
WOD:
In 4 minutes, do 400m Run, then in the remaining time, do burpee tuck jumps.
Complete as many rounds as needed until you get 50 buropee tuck jumps.
1 minute rest between rounds.
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
6 spiderman lunges w/5 sec. hold, then straighten leg out to stretch hamstring w/5 sec. hold
After 2 rds, end with pretzel stretch
Bench Press
5-5-5-5
WOD:
In 4 minutes, do 400m Run, then in the remaining time, do burpee tuck jumps.
Complete as many rounds as needed until you get 50 buropee tuck jumps.
1 minute rest between rounds.
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