10 Burpees
20 Walking lunges
30 Squats
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Wednesday the 29th of February
Warm-up
2 rounds
30 sec high knees
1 minute alternating 1 leg toe touches
30 seconds mountain climbers
1 minute squat thrusts
Broad jump demo-Discuss jumping and landing mechanics. Avoid making loud noise on landing phase.
Push Press technique
WOD
"Leap year"
3 rounds
400 meter run
50' Broad jumps-(Mark distance outside)
25 DB pushpress
2 rounds
30 sec high knees
1 minute alternating 1 leg toe touches
30 seconds mountain climbers
1 minute squat thrusts
Broad jump demo-Discuss jumping and landing mechanics. Avoid making loud noise on landing phase.
Push Press technique
WOD
"Leap year"
3 rounds
400 meter run
50' Broad jumps-(Mark distance outside)
25 DB pushpress
Monday, February 27, 2012
Tuesday the 28th of February, 2012
Warm-up
3 rounds
50 jumping jacks
10 walk out+pushup
15 Supermans
20 Butt bridges
Team WOD (2/team)
150 Renegade Man makers
While one person works at completing man makers the other runs 400 meters. Each take turns until done.
Immediately after they both run one more 400 with both dumbells.
3 rounds
50 jumping jacks
10 walk out+pushup
15 Supermans
20 Butt bridges
Team WOD (2/team)
150 Renegade Man makers
While one person works at completing man makers the other runs 400 meters. Each take turns until done.
Immediately after they both run one more 400 with both dumbells.
Sunday, February 26, 2012
Monday the 27th of February, 2012
Warm-up
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Thursday, February 23, 2012
Friday the 24th of February, 2012
Warm-up
20 PVC shoulder dislocates
20 PVC behind the neck presses
20 PVC supermans-straight arms holding PVC
Push press Technique
WOD
"Pee-Vee's Playhouse"
4 rounds
200 Jumping jacks
100 High knees
30 Push-ups
30 PVC push presses
20 PVC shoulder dislocates
20 PVC behind the neck presses
20 PVC supermans-straight arms holding PVC
Push press Technique
WOD
"Pee-Vee's Playhouse"
4 rounds
200 Jumping jacks
100 High knees
30 Push-ups
30 PVC push presses
Wednesday, February 22, 2012
Thursday the 23rd of February, 2012
Warm-up
10 minutes AMRAP
Run 200 meters
10 wall facing shoulder taps
WOD
4 x 800 meter run on 6 minutes
Rest
Tabata split jumps-Knee to Abmat
10 minutes AMRAP
Run 200 meters
10 wall facing shoulder taps
WOD
4 x 800 meter run on 6 minutes
Rest
Tabata split jumps-Knee to Abmat
Tuesday, February 21, 2012
Wednesday the 22nd of February, 2012
Warm-up
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!
WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold.
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!
For time
"Ass man"
200 meter Lunges
200 meter sprint
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!
WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold.
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!
For time
"Ass man"
200 meter Lunges
200 meter sprint
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