W-up: Front plank X 45 sec. 10 sit-ups, side plank 30 sec. 10 sit-ups, side plank X 30 sec. 10 sit-ups

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

W.O.D June 23, 2011

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups

"ROPE-A-DOPE"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes

Finisher: Med. Ball Crunch + Toss x50

WOD June 22, 2011

Warm up: T-get ups x 5/arm, 5 push ups, 3 way shoulders

CHINS 3 X 6 reps

...

10 Body rows

20 Squats

30 Pull Aparts

3 laps of the building

.

10 Body rows

20 Squats

30 Pull Aparts

2 laps of the building

.

10 Body rows

20 Squats

30 Pull Aparts

1 lap of the building

.

W.O.D June 21, 2011

Warm-Up: Reverse Lunges x10/leg, Ropes x100, Pull A-Parts x15

"52 PICK UP"

Spades= Squats
Hearts= Push-Ups
Clubs= Dubs
Diamonds= V-Ups

ACE= 10 Burpees & JOKER= 250m row

Face Cards...

JACK= 12
Queen= 14
King= 15

W.O.D June 20, 2011

Warm-Up: Front Plank - 1 min
Slide Plank 30 Sec/ Side

Squat
4 x 6 Reps

Then...
20min AMRAP
7 D.B Snatch/arm
7 Box Jumps
7 Push-Ups

W.O.D June 18, 2011

Warm-Up: Med Ball Ab Circuit x 15/Dir

Rowed
D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
150m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
150m Row

AMRAP X 25min

W-up: 20 Jumping jax, 20 Jump up groiners,20 sit-ups

"PHISH"

Box Jumps
Thrusters
Plank Row
Field Goals
T-Get Ups

W.O.D June 16, 2011

Warm-Up: 1 min. max reps. Sit-Ups, 1 min. max reps. Dubs

"NINJA"

10 ROUNDS

Squats x10
Burpees x5
P-Ups x10
Ropes x100

WOD June 15th, 2011

W/up: Tabata Squats & Pull Aparts x 5 rounds

..

Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs
*

Time? Prowler time!

W.O.D June 14, 2011

Warm-Up: 10 Leg Raises, 30 Star Jumps, 30 Russian Twists, 40 Sit-Ups

Band Chins 3x5
Band Dips 3x5

3 ROUNDS

1 min. Ropes
30 sec. rest

1 min. push-ups
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Squats
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Burpees

W.O.D June 13, 2011

Warm-Up: Font Plank x 1 min, Side Plank x 30 Sec/ Side > x 2 Rounds

D.B Floor Press 4 x 8
SS
Band Pull Aparts 4 x 20
SS
MTN Climbers 4 x 20

Then: 20min AMRAP
200m Row
20 Renegade Rows
15 1 Arm Push-Press
10 Wipers

W.O.D June 11, 2011

Warm-Up: 2 Rounds
10 Med. Ball Toss, 10 Med. Ball Crunch + Toss, 10 Wall Balls

3 sets
Body Rows x8
P-Ups x10
Star Jumps x10

and then...

AMRAP 20 minutes
12-9-6-3-100-3-6-9-12
(Ropes)
Renegade Burpees
Cossack Squats
V-Ups

Have a great weekend!!!

W-up: TABATA jax X5 rounds


"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins (once through each variation)



Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Push-ups (spiderman, clap, T push-ups) x 20 each

Squats (regular x 50, box squat x 50, Pistol squat x 25/leg)

Core (ABS circuit, Field Goals, SB roll-ins)

Lunges x 25/leg, Reverse lunges x 25/leg, step-ups x 25/leg

SB hamstring curl x 15



Finisher:

mountain climbers x 20

push-ups x 10

groiners x 10

burpees x 5

W.O.D June 9, 2011

Warm-Up: Shoulder Circuit x10/direction, Dubs x20, Push-Ups x10

CLEAN + PRESS
4 sets x 6 Reps.

and then...

TWO ROUNDS

10 Lying Leg Raises
8 Wipers
6 Sit-Ups
4 V-Ups
2 Burpees
100 ROPES
2 Burpees
4 V-Ups
6 Sit-Ups
8 Wipers
10 Lying Leg Raises

WOD June 7/2011

Warm up: 100 Ropes, 10 Push ups, 100 Ropes, 15 Star Jumps, 100 Ropes

"Deadly"

AMRAP

.

Dead lifts x 5 + 10 Burpees

.

Dead lifts x 5 + 20 T Get ups

.

Dead lifts x 5 + 30 Push Press

.

Dead lifts x 5 + 40 Sit ups

.

Dead lifts x 5 + 50 Squats

.

5 minute finisher: Lying squat stretch 2 mins, Foam roll 2 minutes, 1min bottom squat position.

W.O.D June 7, 2011

Warm-Up: Cossack Squats, x10 (total), Med. Ball Twists x 20, Ropes x100

***"DIAMOND CUTTER"***

250 SQUATS

***Each minute you must complete 20 jumping jax till 250 squats are done!***

Finisher: 3 ROUNDS

20 Sit-Ups
1 Min. Front Plank

WOD June 6th 2011

W-Up: Squat to Stand X5, Cossack X10, BW Squat X20 (focus on qualtiy of movement and correct position)


Abdominus Modified

50 Russian Twist
20 Wall Balls
1 Lap of building

50 Sit-ups
20 Lying leg raise
1 Lap of building

50 Russian Twist
10 Burpees
1 Lap of building

20 Field goals
10 Wipers
1 Lap of building

Med Ball ab circuit X10/dir
Rotating planks X10
1 Lap of building

Run Fast!

W-UP: Pull Aparts X12, Mt.Climbers X20, 200 ropes

Bench 5X5

Then:

3 rounds

Box Jumps X15
T-Push-upsX15
BurpeesX15
O.H LungesX16
Sit-upsX15