31 Jul 13 WOD
8 minute AMRAP
100m sprints
100m slow jog
then
8 minute AMRAP
100 jump rope (50 DU if you can do them)
20 box jumps (m:30"/f:24")
For the sprint portion of this workout you will sprint 100m then slow jog back to the starting position and immediately sprint again. Continue this rotation for 8 minutes then move to the JR and box jump AMRAP. Maintainer group will be sprinting Victory Hill.
Wednesday, July 31, 2013
Tuesday, July 30, 2013
WOD
30 Jul 13 WOD
Partner WOD
6 rounds of
Partner 1
200m Medball run
then
25 wallballs with that same Medball
then switch and partner 2 goes.
It's 6 rounds total so each partner will do 3 rounds of run and wallballs. When one partner is doing wallballs the other partner stays in the front leaning rest (push up) position. You don't do pushups you just stay planked out in the front leaning rest.
Partner WOD
6 rounds of
Partner 1
200m Medball run
then
25 wallballs with that same Medball
then switch and partner 2 goes.
It's 6 rounds total so each partner will do 3 rounds of run and wallballs. When one partner is doing wallballs the other partner stays in the front leaning rest (push up) position. You don't do pushups you just stay planked out in the front leaning rest.
Monday, July 29, 2013
WOD
29 Jul 13 Warmup
5x100m sprints rest time is walk back to start
then
because we have limited resources, everyone do 3 sets pullups. If at any time you use an assistance band you do 15 pullups. If you do not use a resistance band you do 10 pullups. All strict NO KIPPING! If body wiehgt isn't enough wear a weighted vest or weighted belt. warm up as soon as you get there.
29 Jul 13 WOD
Tabata... burpees
then
Tabata air squats
then
Tabata pushups
then
Tabata straight leg situps (use an ab mat if you have one)
Tabata is 20 seconds of work then 10 seconds of rest for 8 rounds. Once you finish 8 rounds of Tabata exercise, you rest ten seconds and go right to the next 8 rounds of the next Tabata exercise and so on.
5x100m sprints rest time is walk back to start
then
because we have limited resources, everyone do 3 sets pullups. If at any time you use an assistance band you do 15 pullups. If you do not use a resistance band you do 10 pullups. All strict NO KIPPING! If body wiehgt isn't enough wear a weighted vest or weighted belt. warm up as soon as you get there.
29 Jul 13 WOD
Tabata... burpees
then
Tabata air squats
then
Tabata pushups
then
Tabata straight leg situps (use an ab mat if you have one)
Tabata is 20 seconds of work then 10 seconds of rest for 8 rounds. Once you finish 8 rounds of Tabata exercise, you rest ten seconds and go right to the next 8 rounds of the next Tabata exercise and so on.
Friday, July 26, 2013
WOD
26 Jul 13 WOD:
15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
then
Carry kettlebell back to start position and repeat for a total of three rounds. It's one kettlebell for the entire workout so choose wisely.
15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
then
Carry kettlebell back to start position and repeat for a total of three rounds. It's one kettlebell for the entire workout so choose wisely.
Thursday, July 25, 2013
Wednesday, July 24, 2013
WOD
24 Jul 13 warmup
Warmup today with another set of 4x 200m sprints
then
do some shoulder rotations, light shoulder presses, and stretch the back and legs.
24 Jul 13 WOD
For time:
Warmup today with another set of 4x 200m sprints
then
do some shoulder rotations, light shoulder presses, and stretch the back and legs.
24 Jul 13 WOD
For time:
200m run
24 KB swings
200m run
22 KB swings
200m run
20 KB swings
200m run
18 KB swings
200m run...
...continue this rotation by reducing the KB swings by 2 each time all the way down to 200m run, 6 KB swings. Go heavy on the KB with men @ 70lbs, women @ 50lbs.
24 KB swings
200m run
22 KB swings
200m run
20 KB swings
200m run
18 KB swings
200m run...
...continue this rotation by reducing the KB swings by 2 each time all the way down to 200m run, 6 KB swings. Go heavy on the KB with men @ 70lbs, women @ 50lbs.
Tuesday, July 23, 2013
WOD
4x 200m runs, 45 second rest between each
4x 15 slow air squats count of four going down - don't rush these, rest 30 seconds between each.
23 Jul 13 WOD:
15 minute AMRAP partner WOD
one partner does 15 wall balls (m:20/f:14)
simultaneaously other partner does as many burpees as they can (keep count) during their partners wall balls. Once wall ball partner gets to 15 the partners switch places an so on for 15 minutes. These are continous count burpees. Score is total burpees completed per team. However, if the wall ball partner stops, the burpee partner has to stop also but the burpee partner can stop at any time and the wall balls can continue. You MUST switch places after 15 wall balls!
If you are doing this WOD on your own it's 12 minute AMRAP of 15 wall balls and 15 burpees.
4x 15 slow air squats count of four going down - don't rush these, rest 30 seconds between each.
23 Jul 13 WOD:
15 minute AMRAP partner WOD
one partner does 15 wall balls (m:20/f:14)
simultaneaously other partner does as many burpees as they can (keep count) during their partners wall balls. Once wall ball partner gets to 15 the partners switch places an so on for 15 minutes. These are continous count burpees. Score is total burpees completed per team. However, if the wall ball partner stops, the burpee partner has to stop also but the burpee partner can stop at any time and the wall balls can continue. You MUST switch places after 15 wall balls!
If you are doing this WOD on your own it's 12 minute AMRAP of 15 wall balls and 15 burpees.
Monday, July 22, 2013
WOD
Happy Monday everyone!
22 Jul 13 warmup
3 sets 20 air squats 45 second rest between sets
4 Victory Hill sprints up the hill. Rest time is walk back down.
22 Jul 13 WOD
200m run
4 minute jump rope
400m run
3 minute jump rope
600m run
2 minute jump rope
800m run
2 minute jump rope
We will break everyone down into two groups (faster and not as fast) and start at different times to try and get everyone done at the same time. You are running as fast as you can on the runs, not just a slow jog. For the jump rope, if you can do double unders then do double unders. If not, then just single unders. If you are not proficient at jumping rope, then simulate jumping rope.
22 Jul 13 warmup
3 sets 20 air squats 45 second rest between sets
4 Victory Hill sprints up the hill. Rest time is walk back down.
22 Jul 13 WOD
200m run
4 minute jump rope
400m run
3 minute jump rope
600m run
2 minute jump rope
800m run
2 minute jump rope
We will break everyone down into two groups (faster and not as fast) and start at different times to try and get everyone done at the same time. You are running as fast as you can on the runs, not just a slow jog. For the jump rope, if you can do double unders then do double unders. If not, then just single unders. If you are not proficient at jumping rope, then simulate jumping rope.
Thursday, July 18, 2013
WOD
Warmup, warmup, warmup!!!
18 July 13 WOD
4 rounds of:
20 kb squats
farmers carry down Victory Hill
20 kb swings
farmers carry up Victory Hill
You will be squating and swinging with the same weight you are carrying up and down the hill so make sure it's a weight you can manage.
18 July 13 WOD
4 rounds of:
20 kb squats
farmers carry down Victory Hill
20 kb swings
farmers carry up Victory Hill
You will be squating and swinging with the same weight you are carrying up and down the hill so make sure it's a weight you can manage.
Wednesday, July 17, 2013
Coach's WOD
17 Jul 13 Coach's WOD
10 deadlifts
1 box jump
9 deadlifts
2 box jump
8 deadlift
3 box jump
keep this pattern going until you reach 1 deadlift 10 box jumps. Rx for deadlift is BW and 30 inch box on the box jumps.
10 deadlifts
1 box jump
9 deadlifts
2 box jump
8 deadlift
3 box jump
keep this pattern going until you reach 1 deadlift 10 box jumps. Rx for deadlift is BW and 30 inch box on the box jumps.
WOD
3 rounds for time of:
400m run
30 KB swings (m:50/f30)
20 toes to bar (T2B)
If you can't do T2B, do knees to elbows (K2E). If you can't do K2E, do hanging leg raises (straight legs).
400m run
30 KB swings (m:50/f30)
20 toes to bar (T2B)
If you can't do T2B, do knees to elbows (K2E). If you can't do K2E, do hanging leg raises (straight legs).
Tuesday, July 16, 2013
WOD
16 Jul 13 WOD
3 rounds of
pushups
pullups
burpees
flutter kicks (2ct)
air squats
Just like "Fight Gone Bad", in this workout you move from each of five stations after a minute.The clock isn't supposed to reset or stop between exercises but I will allow for a 5 second delay in order for the athletes that need to use the resistance bands with the pullups to get set. if you are not using the bands, start the next exercise immediately upon arriving at that station. This is a five-minute round from which a 30 second break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
3 rounds of
pushups
pullups
burpees
flutter kicks (2ct)
air squats
Just like "Fight Gone Bad", in this workout you move from each of five stations after a minute.The clock isn't supposed to reset or stop between exercises but I will allow for a 5 second delay in order for the athletes that need to use the resistance bands with the pullups to get set. if you are not using the bands, start the next exercise immediately upon arriving at that station. This is a five-minute round from which a 30 second break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Monday, July 15, 2013
WOD
Let's get ready for yet another great week of training!!! I will say it now and every day, WARM UP before we workout!
15 Jul 13 WOD
5 rounds
20 Sumo Deadlift high pull
20 shoulder to over head
200m run
Rx for SDHP and S2OH is m:75/f:55
15 Jul 13 WOD
5 rounds
20 Sumo Deadlift high pull
20 shoulder to over head
200m run
Rx for SDHP and S2OH is m:75/f:55
Thursday, July 11, 2013
WOD
11 Jul 13 WOD
12 minute AMRAP
200m run
Max rep thrusters (m:85/f:60)
First, run 200m
then
Start doing thrusters. Every time you stop doing thrusters for ANY REASON you have to run 200m. Once you return from the run you continue doing thrusters until you feel you have to stop again and then do the 200m run, etc., etc., etc. Basically, every time you stop doing thrusters during this AMRAP you owe a 200m run. Continue this rotation for 12 minutes, score is total number of thrusters completed.
12 minute AMRAP
200m run
Max rep thrusters (m:85/f:60)
First, run 200m
then
Start doing thrusters. Every time you stop doing thrusters for ANY REASON you have to run 200m. Once you return from the run you continue doing thrusters until you feel you have to stop again and then do the 200m run, etc., etc., etc. Basically, every time you stop doing thrusters during this AMRAP you owe a 200m run. Continue this rotation for 12 minutes, score is total number of thrusters completed.
Wednesday, July 10, 2013
WOD
10 Jul 13 WOD
"Helen"
3 rounds
400m run
21 kb swings (m:50/f:30 since those are the closest rx kb we have)
12 pullups
Coach's WOD
"Christine"
3 rounds
500m row
12 body weight deadlifts
21 box jumps (m:24':f:20')
"Helen"
3 rounds
400m run
21 kb swings (m:50/f:30 since those are the closest rx kb we have)
12 pullups
Coach's WOD
"Christine"
3 rounds
500m row
12 body weight deadlifts
21 box jumps (m:24':f:20')
Tuesday, July 9, 2013
WOD
Same warmup as yesterday:
3 sets of 20 air squats with 30 second rest between each set
then
5 sets of 10 pushups 30 second rest between each set
then
2x 200m run 1 minute rest between sets
Ensure you warmup as soon as you get there before working out!!!!!
9 Jul 13 WOD
4 rds
400m run
20 burpees
finish with a 400m run
3 sets of 20 air squats with 30 second rest between each set
then
5 sets of 10 pushups 30 second rest between each set
then
2x 200m run 1 minute rest between sets
Ensure you warmup as soon as you get there before working out!!!!!
9 Jul 13 WOD
4 rds
400m run
20 burpees
finish with a 400m run
Monday, July 8, 2013
WOD
8 Jul 13 warmup
3 sets of 20 air squats with 30 second rest between each set
then
5 sets of 10 pushups 30 second rest between each set
then
2x 200m run 1 minute rest between sets
8 Jul 13 WOD
3 rounds
15 wall balls (m:20/w:14)
20 hand release pushups
15 weighted squats
20 supine bicycle (4ct)
if you use a barbell on the squats it's front squats, Rx is m:95/f:65. If you use db or kb, use two (one in each hand) that makes enough weight that you can do the first round straight through but will need to rest on the next two rounds.
3 sets of 20 air squats with 30 second rest between each set
then
5 sets of 10 pushups 30 second rest between each set
then
2x 200m run 1 minute rest between sets
8 Jul 13 WOD
3 rounds
15 wall balls (m:20/w:14)
20 hand release pushups
15 weighted squats
20 supine bicycle (4ct)
if you use a barbell on the squats it's front squats, Rx is m:95/f:65. If you use db or kb, use two (one in each hand) that makes enough weight that you can do the first round straight through but will need to rest on the next two rounds.
Friday, July 5, 2013
WOD
5 July 13 warmup
3x 150 jump rope (or 50 double unders) with 30 second rest between each set
then
run 2x 200m 30 second rest between each
then
various static stretches of chest, arms, legs
5 Jul WOD
... 30 kb swings (m:50lb w:30lb)
30 dips
10 burpees
200m run
20 kb swings
20 dips
10 burpees
200m run
10 kb swings
10 dips
10 burpees
200m run
let's finish this week strong!
3x 150 jump rope (or 50 double unders) with 30 second rest between each set
then
run 2x 200m 30 second rest between each
then
various static stretches of chest, arms, legs
5 Jul WOD
... 30 kb swings (m:50lb w:30lb)
30 dips
10 burpees
200m run
20 kb swings
20 dips
10 burpees
200m run
10 kb swings
10 dips
10 burpees
200m run
let's finish this week strong!
Wednesday, July 3, 2013
WOD
3 July 13 warmup
3x 100 jump rope (50 double unders if you can do them)
30 second rest between each set
then
2 sets 15 pullups
then do 5 sets of 5 pushups going down and back up real slow at a four count pace
WOD 20 minute AMRAP
200m run
20 pushups
3x 100 jump rope (50 double unders if you can do them)
30 second rest between each set
then
2 sets 15 pullups
then do 5 sets of 5 pushups going down and back up real slow at a four count pace
WOD 20 minute AMRAP
200m run
20 pushups
Tuesday, July 2, 2013
WOD
3x Victory Hill sprints
Rest time is walk back down hill
Then
3x 10 hand release pushups
30 second rest between each set
WOD
2 rounds for time of
30 air squats
15 up/downs
30 four count Mountain Climbers
15 up/downs
30 walking lunges
15 up/downs
Coach's WOD
3 rounds for time of
10 burpee pullups
15 GHD situps
20 box jumps
Rest time is walk back down hill
Then
3x 10 hand release pushups
30 second rest between each set
WOD
2 rounds for time of
30 air squats
15 up/downs
30 four count Mountain Climbers
15 up/downs
30 walking lunges
15 up/downs
Coach's WOD
3 rounds for time of
10 burpee pullups
15 GHD situps
20 box jumps
Monday, July 1, 2013
1 Jul 13 WOD
Welcome back to another great week everyone!!
1 Jul 13 warmup
3 sets of 20 air squats (30 second rest between each set)
then
2 x 200m sprint (1 minute rest between each set)
It is highly encouraged that you do the warmup as soon as you arrive to save time so we can get right to the WOD.
1 Jul 13 WOD
...
15 Thrusters (kb/db)
200m run
15 Thrusters (kb/db)
200m run
9 Thrusters (kb/db)
400m run
9 Thrusters (kb/db)
400m run
Same weight for each round of thrusters so use a weight that is not too light for you to go through without a break but not too heavy that you can only do a couple at a time.
1 Jul 13 warmup
3 sets of 20 air squats (30 second rest between each set)
then
2 x 200m sprint (1 minute rest between each set)
It is highly encouraged that you do the warmup as soon as you arrive to save time so we can get right to the WOD.
1 Jul 13 WOD
...
15 Thrusters (kb/db)
200m run
15 Thrusters (kb/db)
200m run
9 Thrusters (kb/db)
400m run
9 Thrusters (kb/db)
400m run
Same weight for each round of thrusters so use a weight that is not too light for you to go through without a break but not too heavy that you can only do a couple at a time.
Coaches WOD
21-15-9
calorie row
wallball (20lb)
burpees
21-15-9
calorie row
wallball (20lb)
burpees
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