11-2-2012

At home WOD:
5 rounds
20 Jumping Jacks
20 Burpees

11-1-12

Skill: “Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull ups

WOD:
3 rounds of
20 weighted walking lunges (use one 15lb db)
10 wallball shots

10-30-12

:Skill:
Plank Holds (accumulate 3 minutes)

:WOD:
Max reps of
3 minutes of kb swings (25 lb db)
3 minutes rest
3 minutes back squats @ 35-65 lbs
3 minutes rest
3 minutes toes to bar

Score will be total reps for all three exercises

10-25-2012

At Home WOD:

10 Push Ups
Run 1 mile
10 Push Ups

10-25-2012

Skill:
Thrusters

WOD:
10 minute AMRAP of
3 Thrusters
3 Pull-ups
6 Thruster
6 Pull-ups
9 Thruster
9 Pull-ups
12 Thruster
12 Pull-ups
15 Thruster
15 Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21
etc.

**Can sub jumping pull-ups on rings**

10-23-2012

Skill:
Review Hang Power Clean

WOD:
3 rds
15 hang power cleans (35 lb)
15 burpees

Rest 5 minutes

5 rds
30 single unders
100 meter run

10-19-12

At home WOD

5 rounds:
10 push ups
15 squats
20 mountain climbers

10-18-12

Skill:
Push Press (5, 3, 1)

WOD: (compare to August 9th)
30 Shoulder Press (25 or 35 lb barbell)
30 Kettlebell Swings (15 lb dumbbell)
30 Box Jumps/Step Ups
30 Sit-Ups
30 Supermans
30 Jump Rope/ Horizontal Jump

10-16-2012

Skill:
Front Squat Max
Review Thruster

WOD:
20, 15, 10, 5 reps of:
Thrusters (barbell or dumbbell)
Knees to Elbows

10-11-12

At home WOD

40 supermans
30 sit ups
20 tuck jumps
10 push ups

10-11-12

Skill:
Row 400 Meters
12 Pull Ups

WOD:
18-15-12-9-6-3
Ground to Overhead W/ Plate
In between each round
Do 5 burpees & 20 jump ropes

10-9-12

Skill:
5 sets of 5 Push Press
(35 lbs and up)
*only go less if you need to*

WOD:
5 Rounds

(Use same dumbbell for both)

15 weighted lunges (25 unweighted)
25 goblet squats (hold weight in front of body)

At end of 5th round do 10 burpees

At Home WOD

Five Rounds for Time

10 Burpees
15 Overhead Squat (use a broom stick)

SKILL:
front squat 3x5

 ** Work to find a weight that you are comfortable with. This should not be "easy" though

:WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettle Bell Swings & Sprint 40 yards

** Kettle bell can also be dumbbell**

Baseline:

Row 500 Meters
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull-Ups

Cash Out:
6 Min AMRAP
12 Box Jumps
9 Push Press
6 Toes to Bar