WOD Aug 31/2011

W-up: 3 way shoulders X 15/direction, T-spine extensions (on PVC roller) X10


Bench Press
5,5,3,3,1 reps

Superset with band pull aparts X20 after each set


Then:

AMRAP

20 Dubs
20 V-ups
20 Wall balls

WOD Aug 29/11

"Test Tickle"

Squat for max reps (1 set) (women-95lbs/men-135lbs)

Push ups for max reps (2 mins) (must lift both hands off floor at the bottom of each rep)

Barbell clean and press for max reps (2 mins) (women-65lbs/men 135lbs)

T-Get-ups for max reps per arm (1 min/arm) (women 20lbs/men 30lbs)

Dubs for max reps (2 mins)

Warm-Up: V-Ups x 10, T-Gets x 5/arm, Burpees x 10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

W,O.D August 26, 2011

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D August 25, 2011

Warm-Up: 20 (total) cossack squats, 20 Jump Jax, 20 Band Pull Aparts, 100 Ropes

"DEADLY"
AMRAP

DL x5 + 10 Burpees

DL x5 + 20 T Get Ups

DL x5 +30 Push Press

DL x5 + 40 Sit Ups

DL x5 + 50 Squats

Finisher: 3 Rounds
45 sec. Front Plank
8 Lying Leg Raises

WOD Aug 24/2011

W-up: Med Ball ab circuit X2

6 min amrap per station

6 pwr cleans -- 6 box jumps

6 push press -- 6 body rows

6 Thrusters -- 6 Burpees

6 Lying Leg raise -- 6 push-ups


Finisher: Rower sprints

W.O.D Aug 23, 2011

Warm-Up: 10 P-ups, 15 Tuck Jumps, 20 Push Press

4 sets
Band Chin-Ups x8
ss.
Dips x12

and then...

50 Weighted Lunges
50 D.B Snatch (25/arm)
6 T-Push-Ups

25 Box Jumps
25 Back Ext.
6 T-Push-Ups

10 D.B Rows
10 Sit-Ups

6 T-Push-Ups

Warm up: 10 Squats, 10 Box Jumps, 20 Jax, 30 Russian Twists

x 2 Rounds

.

25 What!?

.

25 Push ups

25 Field Goals

25 Thrusters

25 Step ups/leg

25 DB Snatches/arm

25 S.L. Dead lifts

25 Burpees

250 Jump rope

W.O.D August 18, 2011

Warm-Up: Thrusters x10, Star Jumps x10, Sit-Ups x10

Clean + Press
5x5
ss.
Lying Leg Raises
x15

and then...

50-10-50
D.B Push Press x15
Wipers x15

50-10-50
Renegade Rows x12
V-Ups x12

50-10-50
Field Goals x10
Hamstring Curls x10

W.O.D August 16, 2011

Warm-Up: Cossack Squats x10/leg, push-ups x10, B.W Lunges x20 (total)

B.B Squats 4x6
ss.
Jump Jax x15

and then...

AMRAP

Back Ext. x 20
Weighted Lunges x10/leg
Weighted Sit-Ups x 20
200m Row

W-UP: FRONT PLANK, SINGLE LEG PLANKS, SIDE PLANKS


10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10

OH LUNGES (WEIGHTED)
BURPEES
FIELD GOALS

WOD Aug 10/11

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

Band Chins
5X5


Tabata Stations

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

WOD Aug 9/2011

W-up: side planks - 30 sec/side, front plank X 1min

Deadlift

5-5-3-3-1-1

Then:

5 rounds for max reps

1 min front squat (45lbs barbell)

1 min dubs

1 min rest

W-up: 3 way shoulders X10/dir, squat to stand X10, wipers X10

AMRAP 7 min w/ 1 min rest

10 power cleans
20 box jumps

AMRAP 7 min w/ 1 min rest

10 wall balls
10 russian plate twists

AMRAP 7 min w/ 1 min rest

5/arm D.B clean and press
5 burpees

AMRAP 7 min

4/leg SLRDL
12 Sit-ups

August 4, 2011

Warm-Up: Push-Ups x10, Side plank for Max. Time

"Barbellous"

50, 40, 30, 20, 10 Mt. Climbers

4, 8, 12, 16, 20 B.B Squats

10, 20, 30, 40, 50 Lying Leg Raises

W.O.D August 2, 2011

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)

Dead lifts 4x5
ss.
Jump Jax x20

and then...

4 Rounds
Field Goals x20
Plate Twists x25
100 Ropes
Sit-Ups x20
Plate Twists x25

Finisher: O.H Plate Squats x15, Plate Rows x20, O.H Plate Squats x15