Wednesday the 1st of February, 2012

"Hold the Pickles"
20 minute AMRAP
30 sec Handstand hold or Wall facing Handstand hold
30 seconds Pull-up hold
30 seconds bottom of plank hold
30 seconds squat hold
30 seconds V-up hold


Accumulate time in each position holding for the required time prior to moving to the next exercise. Scale one or more of the timed holds depending on ability. 

Tuesday the 31st of January, 2012

"Raj and Re-run"
1 mile run
100 burpees
100 V-ups
1 mile run

Monday the 30th of January, 2012

"I take care my kids!"
30 minute AMRAP
25 Medball squats (20/14)
20 Russian twists (20/14)
15 Reverse burpees (20/14)
500 meter med ball run (20/14)

Friday the 27th of January, 2011

Trainers Choice!

Thursday the 26th of January, 2012

20 minute AMRAP:
Row 100 meters
20 overhead walking lunges 45/25
10 push ups

Rest as needed

100 abmat sit ups for time

Wednesday the 25th of January, 2012

Three rounds for time of:
Run 400 meters
15 kettlebell swings 70/53
15 goblet squats 70/53
15 minute time limit

Rest 2 minutes after cap

3 rounds of:
1 minute plank hold
1 minute rest

Rest 2 minutes

10 burpees on the minute for 8 minutes

Tuesday the 24th of January, 2011

4 rounds of:
60 seconds work, 30 seconds rest
Plank knee to elbows
Sit ups
V-ups
Plank
Chinnies

Rest as needed

Row 500 meters for time
For each second over 1:40m/2:10f, perform 2 burpees immediatly after row

Monday the 23rde of January, 2011

10 minute AMRAP
Run 200 meters
15 dumbbell push press
15 push ups

Rest 5 minutes

8 minute AMRAP
Run 200 meters
15 squat thrusts
15 bicep curls/hang power clean

Rest 4 minutes

6 minute AMRAP
Run 200 meters
15 burpees

Friday the 20th of January, 2012

Doormouse Intervals
1 minute on 30 seconds off

4 rounds

Kettlebell swings 53/35
Straight leg sit ups
DB thrusters 35/20
Jumping jacks
Burpees

Score is total reps.

Thursday the 19th of January, 2012

With a running clock run 1000m every ten minutes

4x 100% effort

Wednesday the 18th of January, 2012

1 mile run then
100-80-60-40-20
Anchored sit ups (chest to thigh)
Russian twists (20/14)
Chinnies

Finisher
3 x max plank hold

Tuesday the 17th of January, 2012

"Grinding"

5 Rounds of

5 minute AMRAP
5 Renegade Man Makers (45/20)
10 Box Jumps (24/20)

1 minute rest between each round

Monday the 16th of January, 2012

Perform 100 perfect wall facing squats with arms fully extended overhead - Not for time

then

4 Rounds for time

400m Run

50 Squats

Optional finisher - 100 v-ups

Friday the 13th of January, 2012

"Xapy bersdei malaka"
500 meter run
  100 plate ground to overhead (45/25)
500 meter plate run (45/25)
  100 overhead walking lunges
500 meter run

Finisher
36 Burpee box jumps  (24/20")

Thursday the 12th of January, 2012

Accumulate 3 minutes total time in handstand performing 15 hollow rocks every time you break set

Rest

21-15-9
Team calorie Row-Teams of 2 alternate to complete required calories as fast as possible. 


Rest

Abs circuit
3rounds-Not for time
20 V-ups
20 Russian twists
20 Chinnies
20 Supermans

Wednesday the 11th of January, 2012

10 rounds for time
200 run
10 Kettlebell swings (70/53)

Rest as needed

10 rounds for quality 
1 strict pull-up
2 kipping pull-up
3 Toe to bar
Aim to perform each set unbroken

If you are not able to perform Rx do:
1 negative pull-up every minute for 10 minutes.

Tuesday the 10th of January, 2012

20 Dumbell push-press (35/20)
20 Box jumps (24/20)
20 Push-ups
30 Dumbell push-press
30 Box jumps
30 Push-ups
40 Dumbell push-press
40 Box jumps
40 Push-ups

Monday the 9th of January, 2012

"1-up"

Form a pair. While one opponent performs 3 rounds of

15 Air squats

10 Sit-ups

The other opponent accumulates AMRAP of burps

They switch when opponent 1 completes 3 rounds.

Repeat for a total of 3 cycles each

The objective is for each opponent to complete 3 rounds as fast as possible so as to prevent other opponent from accumulating burpees.

WOD begins with a 500 meter run race. First to start on burpees is determined by who gets into building first! 

The opponent who accumulates the most amount of burpees is the victor!

Friday the 7th of January, 2012

"Superhero Sloprate"
100 sit ups
100 squats
500 meter run
100 lunges
100 push ups
500 meter row

Thursday the 6th of January, 2012

"Alien vs. Predator, Part Abs"
5 rounds, not for time
20 russian twists 20/12
20 second L sit hold
20 sit ups
20 supermans
20 plank knee to elbows

Rest and Recover

One attempt, for speed!
Row 500 meters
Run 400 meters

Wednesday the 4th of January, 2012

"Frozen Caveman"
4 rounds of:
1 minute plank hold
1 minute wall sit
1 minute bar hang
1 minute rest

Each break results in a 3 burpee penalty.
Upon completion of last bar hang, complete burpees.

Rest and Recover

5 Rounds of:
Run 200 meters
10 Squat thrusts

Tuesday the 3rd of january, 2012

"Robotic Missile Firing Arms"
5 rounds for quality of:
8 strict pull ups
8 strict push ups
8 dumbbell over head press
8 dips
8 dumbbell tricep kickbacks
Rest 1 minute
Perform all exercises without resting, rest 1 minute between sets.
Go as heavy as possible on dumbbell movements.
Dips can be done on rings, parallettes or boxes.

Rest and Recover

In groups of 2-3, Row 3,000 meters
Switch every 250 meters

Monday the 2nd of January, 2012

"Lizard Fight"

Run 1 mile
100 burpees
100 squats
100 kettle bell swings
Run 1 mile

Partition burpees, squats and kettle bell swings as needed.