Friday November 1, 2013

50 Wall Balls (20/12)
Rest to 4 Minutes
500m Row
Rest to 8 Minutes
50 Wall Balls
Rest to 12 Minutes
500m Run
Rest to 16 Minutes
50 Wall Balls

Thursday October 31, 2013

3 Rounds
800m run
15 box jumps (24/20)
20 kettle bell swings (53/35)
25 sit ups

Wednesday Oct. 30, 2013

5 x 5 Chin Ups

Rest

2 rounds every 4 minutes x 6 Rounds

6 Push Ups

9 Burpees
12 Pull Ups

Tuesday Oct. 29, 2013

6 Rounds
Run 400m 
30 Air Squats unbroken
Rest to 5 Minutes

Monday Oct. 28, 2013

10-9-8-7-6-5-4-3-2-1
One Arm DB Snatch per arm
Front Squats

Rest

5 x 5
Ab Rollouts
Dragon Flags

Friday October 25, 2013

With a Partner each perform 
10 Rounds For Time:
10 Kettlebell Swings (70/53)
10 Box Jumps (24/20)
One Partner performs a round and the other partner performs MAX BURPEES 
then switch until both partners finish ten rounds each.

Thursday Oct.24, 2013

12 Minutes AMRAP:
400m Run
15 Push Ups

2 Minutes Rest

10 Minutes AMRAP:
Row 30 seconds hard: 30 Seconds easy

2 Minutes Rest

8 Minute AMRAP:
7 Butterfly Sit Ups
10 Plank Knees to Elbow
14 Russian Twists

2 Minutes Rest

6 Minute AMRAP:
5 Burpees 
20 Squats

Wednesday Oct. 23, 2013

20 Minute AMRAP:

15 Jumping Lunges
10 V Ups
5 Pull Ups
400m Run

Tuesday October 22, 2013

Strict Press
Bicep Curls
5 x 5

Perform 5 reps of each movement then rest 60 seconds, repeat for 5 sets

Rest

5 Rounds: 2 Minutes Rest
1 Round every 3 minutes:
10 Burpees
20 Wall Balls
Max Weighted Sit Ups to remainder of time (use medicine ball)

Monday Oct. 21, 2013

Warm Up:
Two Rounds:
30 Second Samson Stretch per side
20 Jumping Jacks
10 Leg Raises
30 Sit Ups
20 Wide Leg Mountain Climbers
10 Trunk Rotations
30 Second Plank Hold


WOD:
4 Rounds for Time:
200m Row
20 Push Ups
200m Run
20 Box Jumps (20/24)

Friday October 18, 2013

1 Round every 7 minutes x 5
10 Burpees
400m Run
10 Burpees

Thursday Oct.17, 2013

15 Minute AMRAP:
5 Pull Ups
7 Push Press
9 Goblet Squat

REST

100 Kettlebell Swings (53/35) for time

Wednesday Oct. 16, 2017

2 Rounds:
1000m Run
50 DB Thrusters
30 Sit Ups

Tuesday Oct. 15, 2013

Tabata:
8 Rounds Each: 
20 Seconds Work: 10 Seconds Rest
Calorie Row
Sit Ups
Push Ups
Air Squats
Burpees

Friday Oct. 11, 2013

For Time:
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knee To Elbows
50 DB Push Press
50 Supermans
50 Wall Balls (20/12#)
50 Burpees
50 Tuck Jumps

Thursday Oct.10

7 Rounds
500m Row
500m Run

Wednesday Oct. 9, 2013

3 Rounds:
Every 3 Minutes
20 Kettlebell Swings
15 Wall Balls (20/14)

Rest 3 Minutes

3 Rounds:
Every 2 Minutes
15 Squat Thrusts
5 Reverse Burpees

Rest 3 Minutes

3 Rounds:
Every 1 Minute
20 Butterfly Sit Ups touching KB in front of feet

Tuesday Oct. 8, 2013

FOR TIME:

Run 800m
50 Pull Ups
100 Burpees
150 Sit Ups
Run 800m

Monday Oct. 7, 2013

Front Squats
5 x 10

Rest

DB Press
5 x 5

Rest

12 Minute Ladder: 1,1,1,2,2,2,3,3,3.....
Air Squat
Push Up
Mountain Climber

Friday Oct. 4, 2013

21-15-9

Overhead Walking Lunges (45/25)

Sit Ups

Burpees

Box Jumps (24/20)

200m Run in between each set

rest

5 Rounds

30 Seconds Kettlebell Swings (53/35)

30 Seconds Russian Twists (20/14)

30 Seconds Rest

Thursday Oct. 3, 2013

2 Rounds:

100m Run
Rest to 2 Minutes
200m Run
Rest to 4 Minutes
400m Run
Rest to 8 Minutes
800m Run
Rest to 16 Minutes

Wednesday Oct. 2, 2013

Team of Two Complete:

5 x 10 Calorie Row
5 x 15 Kettlebell Swing (53/35)
5 x 15 Wall Balls (20/12)

One person works while the other rests then switch until you have each completed the five rounds.