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