Strength/Skill
Snatch Grip Deadlift 4 x 4 reps : work position
WOD
200m accelerating runs x 5
Post
AB work
Wednesday, August 31, 2011
WEDNESDAY 110831
Strength/Skill
Close Grip Bench Press; 3-3-3-3-3; rest 2 min
Reverse Med Ball Throws; 5-5-5-5-5; rest 2 min
WOD
100 Double Unders
50 Renegade Rows
Close Grip Bench Press; 3-3-3-3-3; rest 2 min
Reverse Med Ball Throws; 5-5-5-5-5; rest 2 min
WOD
100 Double Unders
50 Renegade Rows
Monday, August 29, 2011
TUESDAY 110830
STRENGTH
Hand Stand Pushups - 5 x 7-10 ; rest 1-2 min
WOD
10-9-8-7-6-5-4-3-2-1
Front Squat
Strict Pullups
Hand Stand Pushups - 5 x 7-10 ; rest 1-2 min
WOD
10-9-8-7-6-5-4-3-2-1
Front Squat
Strict Pullups
Sunday, August 28, 2011
MONDAY 110829
Strength
Clean Pulls
3-3-3-3-3 ; rest 2-3 min 1st from ground next 2 from hang
WOD
"HELEN"
3 RDS
400 m Run
21 KB Swings 53/35
12 Pullups
Clean Pulls
3-3-3-3-3 ; rest 2-3 min 1st from ground next 2 from hang
WOD
"HELEN"
3 RDS
400 m Run
21 KB Swings 53/35
12 Pullups
Thursday, August 25, 2011
FRIDAY. 110826
WOD
AMRAP 3 min
5 Pullups
10 pushups
15 Squats
Rest 2 min
AMRAP 6 min
5 Pullups
10 Pushups
15 Squats
Rest 2 min
7 RDS for time
5 Pullups
10 Pushups
15 Squats
AMRAP 3 min
5 Pullups
10 pushups
15 Squats
Rest 2 min
AMRAP 6 min
5 Pullups
10 Pushups
15 Squats
Rest 2 min
7 RDS for time
5 Pullups
10 Pushups
15 Squats
Wednesday, August 24, 2011
THURSDAY 110825
Strength/Skill
Snatch - 5 x 2
WOD
5 RDS
150m Farmer Carry 50/30 each hand
10 Burpee Pullups
Snatch - 5 x 2
WOD
5 RDS
150m Farmer Carry 50/30 each hand
10 Burpee Pullups
Tuesday, August 23, 2011
Monday, August 22, 2011
Sunday, August 21, 2011
MONDAY. 112108
Strength
Front squat 5 x 3 : rest 3 min
WOD
"Jackie"
1000 m row
50 Thrusters - 45#
30 Pullups
Front squat 5 x 3 : rest 3 min
WOD
"Jackie"
1000 m row
50 Thrusters - 45#
30 Pullups
Saturday, August 20, 2011
SATURDAY 112008
Guts and Glory Mud Run
+
Mud Volleyball
Thanks to all that came out and participated in the run and then the impromtu entrance into the mud volleyball tournament
Pictures will be up when I get copies of them
Weekend of Sept 2 there is a race called the 5k Foam Fest. It will be similar to the one that we ran today. We will be trying to get people together again for that race. Ask anyone that ran today, fun time and a good workout.
+
Mud Volleyball
Thanks to all that came out and participated in the run and then the impromtu entrance into the mud volleyball tournament
Pictures will be up when I get copies of them
Weekend of Sept 2 there is a race called the 5k Foam Fest. It will be similar to the one that we ran today. We will be trying to get people together again for that race. Ask anyone that ran today, fun time and a good workout.
Thursday, August 18, 2011
FRIDAY. 110819
Skill
Pick a skill and spend time on it
WOD
500 m row
Rest 3 min
500 m row
Rest 3 min
500 m row
NO CLASSES ON SATURDAY. WE WILL BE RUNNING IN THE GUTS AND GLORY MUD RUN AT SANDY DOWNS
WE ARE TURNING IN REGISTRATION MONEY TOMORROW AFTERNOON. STILL TIME TO SIGN UP AND JOIN IN THE FUN
Pick a skill and spend time on it
WOD
500 m row
Rest 3 min
500 m row
Rest 3 min
500 m row
NO CLASSES ON SATURDAY. WE WILL BE RUNNING IN THE GUTS AND GLORY MUD RUN AT SANDY DOWNS
WE ARE TURNING IN REGISTRATION MONEY TOMORROW AFTERNOON. STILL TIME TO SIGN UP AND JOIN IN THE FUN
Wednesday, August 17, 2011
THRUSDAY 110818
STRENGTH/SKILL
Snatch Balance - 4 x 3 reps
WOD
100 FT Overhead Walking Lunge 45/25
21 Pullups
100 ft Overhead Walking Lunge 45/25
15 Pullups
100 ft Overhead Walking Lunge 45/25
9 Pullups
100 ft Overhead Walking Lunge 45/25
Snatch Balance - 4 x 3 reps
WOD
100 FT Overhead Walking Lunge 45/25
21 Pullups
100 ft Overhead Walking Lunge 45/25
15 Pullups
100 ft Overhead Walking Lunge 45/25
9 Pullups
100 ft Overhead Walking Lunge 45/25
Tuesday, August 16, 2011
WEDNESDAY. 110817
WOD
4 RDS
Run 400m
5 Deadlifts. Heavy
If want to run in mud run Saturday fill out registration form at gym along with $10 and I will turn them in Thursday.
4 RDS
Run 400m
5 Deadlifts. Heavy
If want to run in mud run Saturday fill out registration form at gym along with $10 and I will turn them in Thursday.
Monday, August 15, 2011
TUESDAY 110816
WOD
Clean & Jerk
1-1-1-1-1-1-1
Sign up for those interested in the Guts & Glory Run in the gym
Clean & Jerk
1-1-1-1-1-1-1
Sign up for those interested in the Guts & Glory Run in the gym
Sunday, August 14, 2011
MONDAY. 110815
WOD
"BARBARA"
5 RDS
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest precisely 3 min between rounds
Time each round
Friday, August 12, 2011
Thursday, August 11, 2011
FRIDAY 110812
WOD
| NATE AMRAP 20 MIN 2 Muscle Ups 4 Hand Stand Push Ups 8 Kettle Bell Swings - 2 Pood  In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 |
Wednesday, August 10, 2011
THURSDAY 110811
Strength/Skill
Snatch Grip Push Press 4 x 5-7 reps ; rest 3 min
8 Min AMRAP
200m Run
15 Pushups
Snatch Grip Push Press 4 x 5-7 reps ; rest 3 min
8 Min AMRAP
200m Run
15 Pushups
Tuesday, August 9, 2011
WEDNESDAY. 110810
Run 400 m
3 RDS
15 Bent over rows. DB 45/30
25 Situps
Run 400 m
2 RDS
15 Bent over rows. DB 45/30
25 Situps
Run 400 m
15 Bent over rows. DB 45/30
25 Situps
Run 400 m
Monday, August 8, 2011
TUESDAY 110809
WOD
"FILTHY FIFTY"
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
"FILTHY FIFTY"
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
Sunday, August 7, 2011
MONDAY 110808
Strength/Skill
Front Squats - 5 x 3-5 reps : rest 4 min
WOD
3 RDS
10 Supine Ring Rows
25 Plate pick ups - Ground to over head 45/25
Front Squats - 5 x 3-5 reps : rest 4 min
WOD
3 RDS
10 Supine Ring Rows
25 Plate pick ups - Ground to over head 45/25
Thursday, August 4, 2011
FRIDAY. 110805
Strength/Skill
10 Min
Hand-Stand-Push-Up work - Against wall / Free standing / Walking
WOD
25-20-15
Box Jumps
SDHP
10 Min
Hand-Stand-Push-Up work - Against wall / Free standing / Walking
WOD
25-20-15
Box Jumps
SDHP
Wednesday, August 3, 2011
THURSDAY 110804
Strength/Skill
Reverse Med Ball Throws 5x5
WOD
7 Rds
5 Strict Pullups
10 Plyo Pushups
-Perform a plyo push up by placing one hand on a 45 lbs plate and other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate and repeat.
Reverse Med Ball Throws 5x5
WOD
7 Rds
5 Strict Pullups
10 Plyo Pushups
-Perform a plyo push up by placing one hand on a 45 lbs plate and other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate and repeat.
Tuesday, August 2, 2011
WEDNESDAY 110803
Strength/Skill
DB Shoulder Press 4 x 7-9 reps ; Rest 2 min
WOD
3 RDS
30 cal on Airdyne
15 DB Hang Squat Cleans - 45/30
DB Shoulder Press 4 x 7-9 reps ; Rest 2 min
WOD
3 RDS
30 cal on Airdyne
15 DB Hang Squat Cleans - 45/30
Monday, August 1, 2011
TUESDAY. 110802
Strength/Skill
Single leg deadlifts - 5 x 5 each leg
WOD
Run 800 m x 4
Rest 2 min between runs
Single leg deadlifts - 5 x 5 each leg
WOD
Run 800 m x 4
Rest 2 min between runs
Subscribe to:
Posts (Atom)