21 Sumo Deadlift High Pulls
21 Sit Ups
21 Push Ups
21 Lateral Leaps
18 Sumo Deadlift High Pulls
18 Sit Ups
18 Push Ups
18 Lateral Leaps
Continue 15, 12, 9, 6, 3
Tuesday, May 31, 2011
31 MAY 2011
21-18-15-12-9-6-3:
21 Sumo Deadlift High Pulls
21 Sit Ups
21 Push Ups
21 Lateral Leaps
18 Sumo Deadlift High Pulls
18 Sit Ups
18 Push Ups
18 Lateral Leaps
Continue 15, 12, 9, 6, 3
21 Sumo Deadlift High Pulls
21 Sit Ups
21 Push Ups
21 Lateral Leaps
18 Sumo Deadlift High Pulls
18 Sit Ups
18 Push Ups
18 Lateral Leaps
Continue 15, 12, 9, 6, 3
Sunday, May 29, 2011
29 MAY 2011
Run 5K
<a href="http://connect.garmin.com/activity/88858161">Redhook 5K w/Amy by sharp.stephen at Garmin Connect - Details</a>
<a href="http://connect.garmin.com/activity/88858161">Redhook 5K w/Amy by sharp.stephen at Garmin Connect - Details</a>
Friday, May 27, 2011
27 MAY 2011
5 Rounds of 3 minutes work, 1 minute rest:
AMRAP
5 Push Ups
10 American Swings
15 Back Squats
or
Run 5K:
http://connect.garmin.com/activity/88311454
AMRAP
5 Push Ups
10 American Swings
15 Back Squats
or
Run 5K:
http://connect.garmin.com/activity/88311454
Thursday, May 26, 2011
26 MAY 2011
Team Races!
Sprint 100m in Relays, Losing team does the higher reps
1) Cross Body Mountain Climbers 25/50
2) Box Jumps 25/50 or Step Ups 50/100
3) Squats 25/50
4) Burpees 20/30
5) Dips 20/40
6) Sit Ups 25/50
7) Push Ups 25/50
8) Pull Ups 20/30 or Ring Rows 25/50
Sprint 100m in Relays, Losing team does the higher reps
1) Cross Body Mountain Climbers 25/50
2) Box Jumps 25/50 or Step Ups 50/100
3) Squats 25/50
4) Burpees 20/30
5) Dips 20/40
6) Sit Ups 25/50
7) Push Ups 25/50
8) Pull Ups 20/30 or Ring Rows 25/50
Wednesday, May 25, 2011
25 MAY 2011
Five 6 Minute Rounds, Partner:Find a partner and work for six minutes per station
On stations 1,3,&5 Rest while your Partner works
Stations 2&4, alternate exercises the entire 6 min
1)Military Press Ladders 1/2/3/4/5
2)Figure 8 to Hold x 20 / Planks
3)Swing Ladders (Heavy) 5/10/15
4)Thrusters x 20 / Rack Hold
5)H2H Sumo Deadlifts x 20
On stations 1,3,&5 Rest while your Partner works
Stations 2&4, alternate exercises the entire 6 min
1)Military Press Ladders 1/2/3/4/5
2)Figure 8 to Hold x 20 / Planks
3)Swing Ladders (Heavy) 5/10/15
4)Thrusters x 20 / Rack Hold
5)H2H Sumo Deadlifts x 20
Tuesday, May 24, 2011
24 MAY 2011
21-15-9, RUN:
21 Snatches (ES)
21 Get Up Sit Ups
15 Snatches (ES)
15 Get Up Sit Ups
9 Snatches (ES)
9 Get Up Sit Ups
Run 400 meters
21-15-9 H2H Swings
21-15-9 Russian Twists
Run 400 meters
21-15-9 1 Arm Row (ES)
21-15-9 Pull Over Sit Ups
Run 400 meters
21 Snatches (ES)
21 Get Up Sit Ups
15 Snatches (ES)
15 Get Up Sit Ups
9 Snatches (ES)
9 Get Up Sit Ups
Run 400 meters
21-15-9 H2H Swings
21-15-9 Russian Twists
Run 400 meters
21-15-9 1 Arm Row (ES)
21-15-9 Pull Over Sit Ups
Run 400 meters
Monday, May 23, 2011
23 MAY 2011
50/10 work/rest 5 Rounds:
Stand Ups
Sledge Hammer Hits
Presses
Box Jumps
Ball Slams
Planks
Stand Ups
Sledge Hammer Hits
Presses
Box Jumps
Ball Slams
Planks
Sunday, May 22, 2011
Thursday, May 19, 2011
19 MAY 2011
Morning Session will do Tuesday's Afternoon WOD
Work 30 secs each exercise then rest 30 and rotate:
Repeat 3 times
Front Squat Left/Goblet Squat/Front Squat Right
Push Press Left/H2H Swings/Push Press Right
Row Left/Superplank/Row Right
Get Up Sit Up Left/Russian Twist/Get Up Sit Up Right
Cleans Left/Triple Crush/Cleans Right
Chest Press Left/Pull Over Sit Up/Chest Press Right
Repeat 3 times
Front Squat Left/Goblet Squat/Front Squat Right
Push Press Left/H2H Swings/Push Press Right
Row Left/Superplank/Row Right
Get Up Sit Up Left/Russian Twist/Get Up Sit Up Right
Cleans Left/Triple Crush/Cleans Right
Chest Press Left/Pull Over Sit Up/Chest Press Right
Wednesday, May 18, 2011
Tuesday, May 17, 2011
17 MAY 2011
Morning Session
Five 3 Minute Rounds:
AMRAP
3 Double Dead Cleans
6 Push Ups
9 Squats
Afternoon Session
Work 30 secs each exercise then rest 30 and rotate:
Repeat 3 times
Front Squat Left/Goblet Squat/Front Squat Right
Push Press Left/H2H Swings/Push Press Right
Row Left/Superplank/Row Right
Get Up Sit Up Left/Russian Twist/Get Up Sit Up Right
Cleans Left/Triple Crush/Cleans Right
Chest Press Left/Pull Over Sit Up/Chest Press Right
Five 3 Minute Rounds:
AMRAP
3 Double Dead Cleans
6 Push Ups
9 Squats
Afternoon Session
Work 30 secs each exercise then rest 30 and rotate:
Repeat 3 times
Front Squat Left/Goblet Squat/Front Squat Right
Push Press Left/H2H Swings/Push Press Right
Row Left/Superplank/Row Right
Get Up Sit Up Left/Russian Twist/Get Up Sit Up Right
Cleans Left/Triple Crush/Cleans Right
Chest Press Left/Pull Over Sit Up/Chest Press Right
Saturday, May 14, 2011
11 MAY 2011
10-1 Ladder Down
Thrusters (each side)
American Swings
OH Lunges (each leg)
Pull Over Sit Ups
Thrusters (each side)
American Swings
OH Lunges (each leg)
Pull Over Sit Ups
Tuesday, May 10, 2011
10 MAY 2011
Partner, 5 Six Minute Rounds:
Station 1,3,5 both partners work the entire 6 minutes
Stations 2&4 rest while your partner works
1) Figure 8 to a hold x 20 / Plank
2) Swing Ladder 5/10/15
3) Wall Ball shots x 15 / Rack Hold
4) Double KB Press Ladder 1/2/3/4/5
5) Windmills 5x5 / Push ups
Station 1,3,5 both partners work the entire 6 minutes
Stations 2&4 rest while your partner works
1) Figure 8 to a hold x 20 / Plank
2) Swing Ladder 5/10/15
3) Wall Ball shots x 15 / Rack Hold
4) Double KB Press Ladder 1/2/3/4/5
5) Windmills 5x5 / Push ups
Monday, May 9, 2011
9 MAY 2011
45/15 x 4 x 2:
Work 45 Seconds, Rest 15 and Rotate.
Repeat each Round 4 times
Round 1
H2H Swings
Lateral Leaps
Super Plank to Push Up
Round 2
Ball Slams
KB Side Lunges
Get Up Sit Ups
Work 45 Seconds, Rest 15 and Rotate.
Repeat each Round 4 times
Round 1
H2H Swings
Lateral Leaps
Super Plank to Push Up
Round 2
Ball Slams
KB Side Lunges
Get Up Sit Ups
Saturday, May 7, 2011
7 MAY 2011
4 Rounds for Time:
Snatches x 12/12
Burpee x 12
Push Press x 12/12
Split Squat x 12/12
Swings x 24
or
Golf 18 holes....
Snatches x 12/12
Burpee x 12
Push Press x 12/12
Split Squat x 12/12
Swings x 24
or
Golf 18 holes....
Friday, May 6, 2011
6 MAY 2011
Teamwork & Run:
Split the reps and run together
120 Push Ups
Run 400 meters
120 Two-hand Swings
Run 400 meters
120 Squats
Run 400 meters
120 Sit Ups
Run 400 meters
120 Box Jumps
Run 400 meters
This kid is stronger than you!
Split the reps and run together
120 Push Ups
Run 400 meters
120 Two-hand Swings
Run 400 meters
120 Squats
Run 400 meters
120 Sit Ups
Run 400 meters
120 Box Jumps
Run 400 meters
This kid is stronger than you!
Thursday, May 5, 2011
5 MAY 2011
Every 3:00 for 30:00 do the following:
One Arm Swing x 6
Long Cycle Clean x 6
Front Squat x 6
Press x 6
Figure 8 to a Hold x 6
Switch hands and repeat
One Arm Swing x 6
Long Cycle Clean x 6
Front Squat x 6
Press x 6
Figure 8 to a Hold x 6
Switch hands and repeat
Wednesday, May 4, 2011
4 MAY 2011
40 work/20 rest x 5 Rounds:
See Saw Press
Alternating Cleans
Upright Alternating Rows
Alternating Hold Chest Press
Backward Rack Hold Lunges
Elbow Touch Planks
See Saw Press
Alternating Cleans
Upright Alternating Rows
Alternating Hold Chest Press
Backward Rack Hold Lunges
Elbow Touch Planks
Tuesday, May 3, 2011
3 MAY 2011
For Time:
(meaning go as fast as you can)
Suitcase or Overhead Lunges for 100ft
21 American Swings
21 Sit Ups
Suitcase or Overhead Lunges for 100ft
18 American Swings
18 Sit Ups
Suitcase or Overhead Lunges for 100ft
15 American Swings
15 Sit Ups
Suitcase or Overhead Lunges for 100ft
12 American Swings
12 Sit Ups
Suitcase or Overhead Lunges for 100ft
9 American Swings
9 Sit Ups
Suitcase or Overhead Lunges for 100ft
6 American Swings
6 Sit Ups
Suitcase or Overhead Lunges for 100ft
3 American Swings
3 Sit Ups
(meaning go as fast as you can)
Suitcase or Overhead Lunges for 100ft
21 American Swings
21 Sit Ups
Suitcase or Overhead Lunges for 100ft
18 American Swings
18 Sit Ups
Suitcase or Overhead Lunges for 100ft
15 American Swings
15 Sit Ups
Suitcase or Overhead Lunges for 100ft
12 American Swings
12 Sit Ups
Suitcase or Overhead Lunges for 100ft
9 American Swings
9 Sit Ups
Suitcase or Overhead Lunges for 100ft
6 American Swings
6 Sit Ups
Suitcase or Overhead Lunges for 100ft
3 American Swings
3 Sit Ups
2 MAY 2011
4 Rounds
Work 30 seconds each side per exercise
Rest one minute at the end of each round
Press 30/30
Snatch 30/30
Unilateral Squat 30/30
Russian Twist 1:00
Dead Cleans 30/30
Figure 8 to Hold 1:00
X-Body Mountain Climbers 1:00
Work 30 seconds each side per exercise
Rest one minute at the end of each round
Press 30/30
Snatch 30/30
Unilateral Squat 30/30
Russian Twist 1:00
Dead Cleans 30/30
Figure 8 to Hold 1:00
X-Body Mountain Climbers 1:00
Sunday, May 1, 2011
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