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