Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Practice 30 min.
5 TGU's each side
Friday, April 2, 2010
Fri. 4-2-2010 WOD
Warm Up:
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Practice 30 min.
5 TGU's each side
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Practice 30 min.
5 TGU's each side
Thursday, April 1, 2010
Thrs. 4-1-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
Over/Under Hurdles (6 x L & 6 x R) x 6 each person
Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person
6- Cone Suicide Drills x 6 each person
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
Over/Under Hurdles (6 x L & 6 x R) x 6 each person
Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person
6- Cone Suicide Drills x 6 each person
Wednesday, March 31, 2010
Wed. 3-31-2010 WOD
Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presss
Core Lift: Shoulder Strict Press
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: 3 Rounds (HEAVY)
(Perform 10-KB Jerk Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6- KB Jerk Press (each arm)
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-Pull Ups
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presss
Core Lift: Shoulder Strict Press
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: 3 Rounds (HEAVY)
(Perform 10-KB Jerk Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6- KB Jerk Press (each arm)
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-Pull Ups
Tuesday, March 30, 2010
Tues. 3-30-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: Timed!
1 Lap Around Bldg.
10 Burpees
Row 400 m.
2 Laps Around Bldg.
20 Burpees
Row 800 m.
3 Laps Around Bldg.
30 Burpees
Row 1200 m.
Monday, March 29, 2010
Mon. 3-29-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
5 x 5 x 75%
WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
5 x 5 x 75%
WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders
Saturday, March 27, 2010
Sat. 3-27-2010 Boot Camp
BOOT CAMP:
Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Event 2: (3 Rounds)
Rope Truck Pull Hand Over Hand 50'
Run 1 Lap Around Bldg.
Sled Push Inside 60 yrds (Down & Back)
Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Event 2: (3 Rounds)
Rope Truck Pull Hand Over Hand 50'
Run 1 Lap Around Bldg.
Sled Push Inside 60 yrds (Down & Back)
Friday, March 26, 2010
Fri. 3-26-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges
Thursday, March 25, 2010
Thrs. 3-25-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: 3 Rounds Timed!
1 mile run
20 MB Sit Ups
50 Jump Ropes
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: 3 Rounds Timed!
1 mile run
20 MB Sit Ups
50 Jump Ropes
Wednesday, March 24, 2010
Wed. 3-24-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: AMRAP in 15 min.
10-Wall Ball Shots
10-Pull Ups
10-Push Ups (Adv. do MB Lateral Push Up Hops)
10-KB Plank Rows
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: AMRAP in 15 min.
10-Wall Ball Shots
10-Pull Ups
10-Push Ups (Adv. do MB Lateral Push Up Hops)
10-KB Plank Rows
Tuesday, March 23, 2010
Tues. 3-23-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
Monday, March 22, 2010
Mon. 3-22-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers
Saturday, March 20, 2010
Sat. 3-20-2010 Boot Camp
(Two teams compete for best time)
Each team member must complete 3 rounds of:
200m. – Row
100 yrd. Sprint Relay (Must touch partners hand before partner can start)
10 – Box Jumps
20-Push Ups
30-Sit Ups
Each team member must complete 3 rounds of:
200m. – Row
100 yrd. Sprint Relay (Must touch partners hand before partner can start)
10 – Box Jumps
20-Push Ups
30-Sit Ups
Friday, March 19, 2010
Fri 3-19-2010 WOD
Warm Up:
Shoulder Stretches
DL
HP
CL
Thrusters
WOD:
Barbell Complex
3 rounds for time…. (Use 50% of your Push Press 1rm)
6 Deadlift
6 Bent Over Rows
6 Hang Cleans
6 Push Press
6 Front Squats
*the bar cannot drop in between rounds….5 burpee penalty for each drop
Shoulder Stretches
DL
HP
CL
Thrusters
WOD:
Barbell Complex
3 rounds for time…. (Use 50% of your Push Press 1rm)
6 Deadlift
6 Bent Over Rows
6 Hang Cleans
6 Push Press
6 Front Squats
*the bar cannot drop in between rounds….5 burpee penalty for each drop
Thursday, March 18, 2010
Thrs. 3-18-2010 WOD
Warm Up:
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD:
TGU’s 3 each side x 4
KB Windmills 10 each side x 4
MB Trunk Rotations Seated 20 each side x 4
GHD Hypers 10-20 x 4
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD:
TGU’s 3 each side x 4
KB Windmills 10 each side x 4
MB Trunk Rotations Seated 20 each side x 4
GHD Hypers 10-20 x 4
Wednesday, March 17, 2010
Wed. 3-17-2010 WOD:
Warm Up:
Shoulder Stretches
DL
HP
CL
Thrusters
WOD: MAX EFFORT!!
Partners Training: 4 x’s per exercise (each partner)
Push Ups (Record number of MAX push ups in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum push ups to complete is 20)
KB Swings (Record number of MAX KB Swings in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum KB Swings to complete is 20)
Shoulder Stretches
DL
HP
CL
Thrusters
WOD: MAX EFFORT!!
Partners Training: 4 x’s per exercise (each partner)
Push Ups (Record number of MAX push ups in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum push ups to complete is 20)
KB Swings (Record number of MAX KB Swings in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum KB Swings to complete is 20)
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