Workout of the Day

Monday

Warm Up:

200 Single Skip Jump Rope

20 Ring Rows

20 Push Ups

20 Walking Lunges

20 KB Swings

10 Shoulder Dislocates with PVC

20 OHS with PVC

Strength:  

Push Jerks 3 x 3 

Option B:    Press 3 x 10

WOD:

For Paleo Challenge Athletes:

"Christine"

Row 500

12 Bodyweight Deadlifts

21 Box Jumps

*scale weigth accordingly*

For NON Paleo Challenge Athletes:

AMRAP 20 min

7 Wall Ball

14 Box Jumps

21 KB Swings

After Party:

Understanding the TGU

Friday

Warm Up:

20 Ring Rows

20 Ab Mat Sit Ups

20 Walking Lunges

Run 200 meters

20 Jumping Jacks

WOD:

"Fran+Diane+Elizababeth"

21 Thruster(95/65)

21 Pull Ups

15 Squat Clean(135/105)

15 Ring Dips

9 Deadlifts(225/135)

9 HSPU

**all weight is scalable**

After Party:

Kettlebell Work

Wednesday

Warm Up:

Run 400m

15 Ring Rows

15 Push Ups Chest to Floor

15 Sit Ups

15 Hip Extensions

STRENGTH:  Front Squat 3 x 3

WOD:

4 Rounds:

Hang Power Snatch x 10

snatch instruction

snatch three pulls

OHS x 20

Double Unders x 30

** weight for Snatch and OHS is the same**

Monday

Warm Up:

Pull Ups Negatives x 12

Push Ups Feet Elevated x 12

Jumping Jacks x 24

Sit Ups x 24

Jump Rope x 100 skips

Row 500m

STRENGTH:  PRESS 3 x 3

WOD:

Sprint  One Building ~ 100m

21 - 15 - 9

Power Clean x 155/115

HSPU

Knees to Elbows

Sprint 100m after each round

After Party:

L Sit - 2 mintues total

Sit Ups x 100

The Day of the Forgotten......

WarmUp

Row 500m

10 Pull Ups

10 Squats

10 Push Ups 

10 Sit Ups

20 Jumping Jacks

repeat 1 time

STRENGTH:  CLEAN AND JERK  3 X 3

CLEAN CATCH HEIGHTS/DEPTHS

CLEAN

WOD:

OHS (95/65) X 25,20,15,10,5

DOUBLE UNDERS X 10,20,30,40,50

1/18/2010

Warm Up:

2 ROUNDS OF

OHS X 10

Pull Ups x 10

Sit Ups x 20

Push Ups x 20

Lunges x 20 each leg

STRENGTH:  DEADLIFT 1,1,1,1,1 (85-90% OF 1RM)

*BE DONE BY :30 AFTER THE HOUR*

WOD:

100 BURPEES FOR TIME 

After Party:

AMRAP 12 MINUTES

WALL BALL X 7 (20/14)

KB SWINGS X 14 (55/35)

Friday

Warm Up:

Work on something you hate ie......Overhead Squat, HSPU, Pull Ups Strict / kipping, Squat Technique

WOD:

THE DESCENT

65 KB Goblet Squats ( 55/35)

60 Sit Ups

55 Wall Ball (20/14)

50 Push Ups

45 Box Jumps

40 Pull Ups

35 KB Swings (45/25)

30 Knees to Elbows

25 Walking Lunges each Leg

20 Barbell Thrusters (105/65)

15  "Man/Woman Makers"  (35/20) Using Dumbbells

Wednesday

Warm Up:

Jump rope x 200 skips

OHS PVC x 15

Ring Dips x 15

Hyperextensions x 15

Plank x 1 minute hold

Push Ups x 15

repeat.......

STRENGTH:  Bench Press Find 3RM

WOD:

AMRAP 20 minutes of

7 Hang Squat Clean 

7 HSPU

7 Knees to Elbows / Weighted Sit Ups (25#)

After Party:  

KETTLEBELLS............

 

Monday

Warm Up:

3 Rounds of 10 each....

Pull Ups

Dips

Knees to Elbows

Sit ups

Air Squat

Strength: 

BACK SQUAT 5 x 5

WOD:

5 Rounds of:

30 Wall Ball

20 KB Swings

10 Burpee Box Jumps

Friday

Warm-Up

Row 750m

20 Pull Ups (work on the negative)

20 OHS PVC

20 Push Ups

20 Sit Ups

20 Squat Thrusts

WOD: "EVA"

5 ROUNDS OF

RUN 800M

KB SWINGS X 30

PULL UPS X 30

TIME LIMIT 50 MINUTES

JOSH "BEAST".....more?