W-up: 20 Dubs, 15 Squats, 10 Groiners, 5 Burpees

Squat 5X5 (Find 5 RM)

Then:

45 sec clean & press burpees
15 sec rest
30 sec star jump
15 sec rest
45 sec pull aparts
15 sec rest
30 sec k.b swings
Rest 2 mins>Repeat X3

W.O.D April 26, 2011

Warm-Up: Shoulder Circuit x10/direction, Cossack Squat x10/leg, Jump Up Groiners x10

5 ROUNDS
***Clean+Press weights should be between 65lbs-95lbs***

10 Box Jumps
5 Clean+ Press

10 Sit-Ups (5lbs plate behind head)
5 Clean+Press

10 Jump Lunges (10/Leg)
5 Clean+Press

Finisher: BATTLE ROPES (3 Rounds/ 15 sec. on)

WOD April 25/2011

W-Up: Cossacks X 20, Med Ball twist X50, T-get-ups X 1 min/arm

Kosmos

300 Ropes
30 BW Squats

200 Ropes
25 sit-ups

150 Ropes
15 Push Press (65/95)

100 Ropes
10 Rev Lunge/leg (with weight)

50 Ropes
5 Burpees

For time

Finisher: 40 Cal row for time

WOD April 23/2011

Warm-up: 50-10-50 (Ropes-Burpees-Ropes)

Tabata Stations

Rower
.
Battle Ropes
.
BW Squats
.
Body Rows
.
Sit-ups

W-up: Jump up groiners X 10, squat to stand X 10, 3 way jax 10/direction

Squat 4X8

Then: 3 ROUNDS

Reverse burpees X10
Lunges X10
Push-ups X10
Back extension X10
Lying leg raises X10

Finisher- Dubs X50

Have a happy Easter!!!

W-up: Inchworm race Down and back, Wall ball ABS X 20

Floor Press 5X8

Then: 20 Dubs
10 push press left
5 D.B snatch left

20 Dubs
10 push press right
5 D.B snatch right

GO HEAVY ON THE D.B SNATCH!!!!!!!

W-up: 3 way Jax X 10/dir, Groiners X 10, pull aparts X 10


Dead Lift
4 X 6

Then: AMRAP (20 mins)

Lunges X 10
Renegade rows X 10
M.T climbers X 10
Burpees X 10
V-sits X 10

W-up: 3 Way Shoulder X 10/direction, Squat to Stand X 10, Burpees X 5

Band Chins 5X5

Then: D.B Complex
1 Arm D.B Snatch X 6/arm
D.B Front Squat X 6
1 Arm D.B Push-Press X 6/arm
D.B Swing X 10
Rest 45 Seconds

X 6 Rounds

Finisher: 500m Row

WOD April 14/2011

W-Up: 50-10-50 (Ropes-groiners-Ropes)

Deadlift

3X3

Then:

AMRAP 15 mins

200m row

.

15 Cleans

.

15 Box Jumps

W.O.D. April 14th, 2011

Warm up: 60 Dubs & 3 way shoulders

.

BB Clean & Press 5 x 5

s.s

Body Rows x 12

............................

2 min stations

Plate Rows

V-ups

Pull Aparts

Landmines

T-get ups

W-Up: 3 way shoulders X 10 each direction, M.T climbers X 10, 3 way jax X 10 per direction

"Twisted Fifty"

100 Jump ropes

50 Thrusters

50 Push ups

50 Stage Jumps

50 K.B./D.B. Swings

50 Ball slams

50 D.B. Snatches (25/arm)

50 Field goals

50 Burpees

100 Jump ropes

April 11, 2011

W/up:

10 Mt Climber Push ups, 10 Burpees, 10 Jump up Groiners

SQUATS!

5 x 3 reps

-------------------------

..

AMRAP

..

Back Extensions x 15-20

Lunges x 10/leg

Weighted or Band Sit ups x 20

Row 200m

W/up: Jump ropes x 2 mins, T.G.U.'s x 5/arm, Pull Aparts x 20

...

"Dirty 30"

..

Lying Leg Raises x 30

KB Swings x 30

Push Press x 30

Lunges x 30

DB Snatch x 30 (15 per)

Jump Squat x 30

Body Rows x 30

BB Thrusters x 30

Burpees to Box Jump x 30

WOD April 7th 2011

Warm-up: 10 Lying Leg Raise, 20 Jumping Jax, 30 Russian Twists, 40 Sit-ups

.

Band Chins 3X5

Band Dips 3X5

.

.

Then:

"SWAYZE TRAIN"

.

1 min Jump Rope

30 sec Rest

.

1 min Push-ups

30 sec rest

.

1 min Jump Rope

30 sec Rest

.

1 min Squats

30 sec Rest

.

1 min Jump Rope

30 sec Rest

.

1 min Burpees

30 sec Rest

.

3 Rounds

WOD April 6/2011

W/up: 3 way shoulder circuit X10/dir
Jump Squats X10
X2 rounds

Bench Press 5X5
(it would benefit you greatly to start a training journal so you can keep track of your numbers on main lifts)

Then:
1 arm D.B push press X8/arm
1 arm D.B snatch X8/arm
Self supported D.B row X8/arm
Body rows X8

W.O.D April 5, 2011

"Moving On..."

Warm-Up: 20 Jump Jax, 10 T Push-Ups, 20 Supine Hip Extensions

Romanian D.L x 15
20 Box Jumps
20 Turkish Get-Ups (10/arm)
200m ROW

Romanian D.L x 15
25 Dips
25 Lying Leg Raises
200m ROW

Romanian D.L x 15
30 Push Ups
30 Med. Ball Crunch + Toss
200m ROW

Romanian D.L x 15
35 Star Jumps
35 V-Sits
200m ROW

Finisher: 50 Mt. Climbers

WOD Apr 4/2011

Warm Up: T Get-Ups x 1 min/Arm

B.B Clean + Press 5x5

Then: BW Squats x25
Sit-Ups x20
Wipers x15
Renegade Rows x10
Burpees x5
AMRAP 15Mins

Finished? 250m Row