ATTENTION EVERYONE:  THIS IS A SCHEDULED BREAK WEEK...DO YOU WANT A BREAK WEEK?  OR WOULD YOU RATHER CONTINUE WITH 5 WEEKS IN AUGUST?

LEAVE A COMMENT OF YOUR VOTE.

Saturday, July 28/2012

MWod: Roll upper back and legs, band hip stretch x1min/side, t-spine extension on foam roller x20reps, Stretch Wrists and forearms on floor x2mins

Max Chins in 15mins

52 Pick Up

Diamonds- Lunges

Hearts- V-Ups

Spades- KB swings

Clubs- Dubs

Jack- 11 Reps

Queen- 12 Reps

King- 15 reps

Ace- 10 Burpees

Thursday July 26, 2012

MWOD: Bottom squat x 2 minutes, roll upper backs, lax ball chest x 2minutes, roll glutes with lax ball/roller

Bench Mark!

2 Minutes Of...

            Clean and Press (65/135)

Push-Ups

Sit-Ups

Burpees

Dubs

500m Row

WOD July 24/12

MWOD: Super Couch X 1min/leg, Pre-squat Hip opener X 1 min/leg, Band shoulder traction X 2 min /arm


LIFT:  Bench Press- 5@75%, 3@85%, 1@95%, 1@100+%

WOD: 12 min AMRAP

8 Body rows
4 T-Get-ups (total)
2 Burpees
       

Monday July 23, 2012

MWOD: Roll upper back and legs, frog stretch x 2 minutes, couch stretch x 2 minutes/leg, stretch calves x 2minutes 

SQUAT:  75% x 5, 85% x 3, 95% x 1 or more

 

Then...

For time:

50-40-30-20-10

Dubs

Front Squats

Saturday July 21.2012

MWOD:Shoulder band stretch x 30sec 3 ways, roll upper back and legs, band hamstring stretch from rack x 2 mins/leg, stretch calves x 2mins/side

T-Get-Ups: 1,2,3,4,3,2,1 + 20 Band Pull Aparts Between Each Set

Then...

1:30 Stations Of:

-Dubs

-Ab wheel

-V-Ups

-Legs Raises

-Front Plank

-Russian Twists

-Jax

Thursday July 19,2012

MWOD: In order - Lax ball glutes x 1

minute/side, Stretch calves and ankles x 2 minutes/side, bottom squat x 3 minutes.

Deadlift: 3 x 70%, 3 x  80%, 3 x 90%

3 Rounds For Time:

15 box jumps

15 D/L

20 KB SDHP (35/53)

20 OH lunges (25/45)

Mwod:  Band shoulder stretching x 30 sec/each way, Lacrosse ball chest, shoulders and lats, bottom squat x 2 mins

Clean & Jerk- 5x 3reps
...

Partners accumulate reps for time:
(must complete one before moving on to the next)

60 Chins
40 T-get ups
100 DB Snatches

Mwod:  Roll legs and upper back, couch x 2 mins/side, Frog x 2 mins, stretch calves x 2mins/side
...................

SQUATS- 3x 70%, 3x 80%, 3x 90%

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

AMRAP

Broad jumps x 5
Split squats x 10/leg
Wipers x 15
KB swings x20

MWOD: Band hip stretch from rack x 2minutes/side, Band shoulder stretch x 3ways 1minute/side, foam roll legs x 2minutes/leg

50 Chins for time! Use as little bands as possible!

Then...

40-30-20-10... For time!

Thrusters

Field Goals

Dubs

Push-Ups

Mwod:  Roll upper back and legs, roll chest, lats and shoulders with lacrosse ball, Frog x 2 mins

.......

DB Bench 4 x 8-12 reps
s.s.
Face pulls x 12

::::::::::::::::::::::::::::::::::

Lunge buffet!  AMRAP

-OH lunge down
DB rows x 10/arm
KB swings x10

-Drunk lunge back
DB snatch x 5/arm
10 V-ups

and repeat!

MWOD: Stretch Wrists and forearms X1 min, Mash Calves (w/ partner) X 1min/leg, Stretch calves X 1min/side, Couch 2mins/side

Skill: 5 mins skills developement on DUBS
-------------------------------------

Lift: Push Press- 6 x 4reps

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

15-12-9 reps of:

Power Cleans
DB rows (per arm)
Dubs

Saturday July 7, 2012

MWOD: Lax ball/foam roll glutes x 2minute/side, Band hamstring stretch x 2minute/side, Foam roll armpits/lats x 2minutes/side

CHINS : As Many As Possible In 12 Minutes!

Then...

AMRAP in 15 minutes
15 KB Swings
10 Wall Balls
8 T-Get-Ups(4/arm)

Mwod:  Roll upper back, armpits, and lats x 1 min/way, couch x 2 mins/side, Frog x 2 mins
=====================

BENCH- 5 x 65%, 5 x 75%, 5 x 85%      s.s    Pull aparts x15

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5 rounds for time

DB Floor press x8
Body Rows x8
Lunges x 8/leg
Reverse burpee x8