Power Cleans with a Rowing Chaser
October 19, 2009Perform 2 Power Cleans on the Minute for 15 Minutes @ 80% Max Weight Rest 5 Minutes Row Maximum Effort for 1 Minute on 1 Minute rest for 20 Minutes Rest 5 Minutes Ab Wheel 3 x 15 reps
Clean – Overhead – Front Squats
October 16, 2009Warm Up (2 Rounds) Run 400 Meters 10 Air Squats Strength WOD Squat Clean 5 – 5 – 5 Overhead Squat 3 – 3 – 3 Front Squat 1 – 1 – 1 Daily WOD As Many Reps As Possible in 1 Minute Rest 1 Minute between Efforts Ab Mat Sit Ups Push Ups Jump [...]
Running “Cindy”
October 15, 2009Warm Up Run 800 Meters Strength Workout Dead Lift 5 – 5 – 5 Daily Workout 4 Rounds for time of: Run 400 Meters 5 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats
Row – Swing – Burpee
October 14, 2009Warm Up (2 Rounds) Run 250 Meters (lap around building) 10 Pull Ups 10 Push Ups Strength WOD Push Press 5 – 5 – 5 Daily WOD Row 1000 Meters – 10 Kettlebell Swings – 2 Burpees Row 800 Meters – 8 Kettlebell Swings – 4 Burpees Row 600 Meters – 6 Kettlebell Swings – [...]
Back Squats followed by Wall Ball and Double unders
October 13, 2009Warm Up (2 Rounds) 10 Air Squats 10 Jumping Jacks 10 Push Ups Strength Workout Back Squat 5 – 5 – 5 Daily Workout 5 Rounds for time 25 Wall Ball 20M/14W 25 Double Unders Core Work (2 Rounds) 30 Second Plank Holds 25 Back Extensions
SDHP’s and Chest 2 Bar Pull Ups
October 12, 2009Warm Up (3 Rounds) 5 Burpees 10 Lunge (each side) 250 Meter Row Workout of the Day (WOD) Four Rounds for time of: 15 Sumo Dead Lift High Pull 95#M/65#W 15 Pull Ups Chest 2 Bar M/ Chin over Bar W 15 Air Squats 15 Kettlebell Swings 53#M / 35#W 400 Meter Run Core Work: [...]
Saturday “Group Workout”
October 10, 2009Workout of the Day (WOD) Tabata “Fight Gone Bad” with Coach Nick
Power Cleans and Core Work
October 9, 2009Warm Up (3 Rounds) Row 250 Meters 10 Burpees Workout of the Day (WOD) 21-18-15-12-9-6 and 3 rep rounds of: Power cleans 95M/65W from the floor Ab Mat Sit-ups Back extensions
Double Unders and Sprints
October 8, 2009Warm Up (3 Rounds) 5 Burpees 10 Med Ball Cleans 20M/14W Workout of the Day (WOD) AMRAP (As Many Rounds As Possible) in 30 Minutes 30 Double Unders 100 Meter Sprint Core Work 50 Floor Sweepers 135M/95W
“Chipper” with Rope Climbs
October 7, 2009Warm Up (3 Rounds) 10 Pull Ups 10 Push Ups 10 Air Squats 10 Sit Ups 250 Meter Run Workout of the Day 25 Walking Lunge Steps 20 Pull Ups 50 Box Jumps 20″ Box 20 Double Unders 25 Ring Dips 20 Knee to Elbows 30 Kettlebell Swing 72M/53W 30 Sit Ups 20 Hang Squat [...]
