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