Warmup
21-15-9
OHS - Stick
mountain climbers
5 passthroughs
Work - 300
25 pullups
50 deadlifts 135lb
50 pressups
50 box jumps
50 knees to elbows
50 K.B swings american 24kg
25 pullups
Friday 26 February 2010
Thursday 25 February 2010
Thermal - 24/2/10
Ballistic warmup
am
Warm Up: 6mins box stepups
21-15-9 pull-ups, Wall-ball
Strength: 1RM push-press
Stamina: 5 rounds: 3 x PP @85% 1RM, 15 x SDHP (2pood KB), Hip Mobility Drill
pm
Work Capacity:
Thermal: for time: Run 800M, 25 x pull-ups, 50 x Curtis-P (115#), 25 x Pull-up, Run 800M
am
Warm Up: 6mins box stepups
21-15-9 pull-ups, Wall-ball
Strength: 1RM push-press
Stamina: 5 rounds: 3 x PP @85% 1RM, 15 x SDHP (2pood KB), Hip Mobility Drill
pm
Work Capacity:
Thermal: for time: Run 800M, 25 x pull-ups, 50 x Curtis-P (115#), 25 x Pull-up, Run 800M
Tuesday 23 February 2010
Run - C n J - Run 23/2/10
Ballistic Warmup
am
1.5mile run
15 Squat clean and jerk 135lb
x 2
pm
2 x 100 situps 20 neck bridges
am
1.5mile run
15 Squat clean and jerk 135lb
x 2
pm
2 x 100 situps 20 neck bridges
Murph - WoD - 22/2/10
Ballistic warmup
Work Capacity - "Murph"
1 mile run
100 pullups
200 pressups
300 squats
1 mile run
20lb vest
pm Strength - 1RM Thruster
Work Capacity - "Murph"
1 mile run
100 pullups
200 pressups
300 squats
1 mile run
20lb vest
pm Strength - 1RM Thruster
Thursday 18 February 2010
Wed - 17/2/10
am
25 pressups
25 OHS (stick)
400m run x 2
then
5 pullups
10 squats
15 k.b swings 1.5pood
A.M.R.A.P x 30mins
pm
work to 1RM back Squat
25 pressups
25 OHS (stick)
400m run x 2
then
5 pullups
10 squats
15 k.b swings 1.5pood
A.M.R.A.P x 30mins
pm
work to 1RM back Squat
Tuesday 16 February 2010
Zen 101 - WoD - 16/2/10
Ballistic warmup
we made a few changes due to weather
6mins box step ups no break
2mins max situps
2mins max pressups
2mins max flutter kicks
x 3
pm 10 min meditation ( or coffee )
we made a few changes due to weather
6mins box step ups no break
2mins max situps
2mins max pressups
2mins max flutter kicks
x 3
pm 10 min meditation ( or coffee )
Monday 15 February 2010
Sugar Free - 15/2/10
Ballistic Warmup
am
Warm Up: Bar Bell Complex 75 95 105# w/ Burpee chaser
deadlift upright row HPC FS PP Back Squat 6 reps each then 6 burpees
Strength: Work to 1RM Push-Press
Stamina: 5 rounds: 3 x PP @ 90% 1RM, 10 x DH pull-up, 25 box jumps
pm
Work Capacity:
Diane: For time: 21-15-9 or Deadlift (225#), HSPU
Durability / Awareness: 3 mile run at moderate pace. Active stretch.
am
Warm Up: Bar Bell Complex 75 95 105# w/ Burpee chaser
deadlift upright row HPC FS PP Back Squat 6 reps each then 6 burpees
Strength: Work to 1RM Push-Press
Stamina: 5 rounds: 3 x PP @ 90% 1RM, 10 x DH pull-up, 25 box jumps
pm
Work Capacity:
Diane: For time: 21-15-9 or Deadlift (225#), HSPU
Durability / Awareness: 3 mile run at moderate pace. Active stretch.
Densisty Day - 13/2/10
By Ross Boxing
Hit this with the 730am CF
Density day
station 1 - heavy bag alt 20 punches with partner
station 2 - Sledge hammer 14lb tyre strikes
station 3 - 25 kg k.b snatch 2 each arm 6 burpees
each station is 10min 30min workout
1 time through
Hit this with the 730am CF
Density day
station 1 - heavy bag alt 20 punches with partner
station 2 - Sledge hammer 14lb tyre strikes
station 3 - 25 kg k.b snatch 2 each arm 6 burpees
each station is 10min 30min workout
1 time through
Friday 12 February 2010
BIG Time - WoD - 12/2/10
Ballistic warmup
am
Warm Up: Fran Lite: 21-15-9 Thrusters (65#), Pull-ups
Work Capacity (Intensity):
3 minutes max effort of the following exercises: Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)
pm
Strength: Work to 3 RM Squat Clean and Jerk
Stamina: 5 Rounds:
3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers
am
Warm Up: Fran Lite: 21-15-9 Thrusters (65#), Pull-ups
Work Capacity (Intensity):
3 minutes max effort of the following exercises: Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)
pm
Strength: Work to 3 RM Squat Clean and Jerk
Stamina: 5 Rounds:
3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers
Active recovery - 11/2/10
Max Situps 2min
Max Pressups 2min
Max Dead Hang PU 2min
5K row - moderate pace
Active Stretch
Max Pressups 2min
Max Dead Hang PU 2min
5K row - moderate pace
Active Stretch
Wednesday 10 February 2010
Pranyama - 10/2/10
Ballistic warmup
am work/endurance
2 mile run
then
25 pullups
50 squats
x 4
2k row
pm strength - 1rm Front Squat
Stamina - 4 FS @ 80% 1rm
Firemans carry 100yds
Hip Mobility
x 4
Acitve stretch 10 mins - breathing meditation 5mins
am work/endurance
2 mile run
then
25 pullups
50 squats
x 4
2k row
pm strength - 1rm Front Squat
Stamina - 4 FS @ 80% 1rm
Firemans carry 100yds
Hip Mobility
x 4
Acitve stretch 10 mins - breathing meditation 5mins
Tuesday 9 February 2010
Walk it off - WoD - 9/2/10
Ballistic warmup
am - Work:
5 Rounds for Time: run 800M
30 Wall Ball (20#)
30 KB swings (55#)
pm - Tabata: Press-ups, Squats, Jumping Pull-ups
Durability: 400M walking lunges. Active Stretch
am - Work:
5 Rounds for Time: run 800M
30 Wall Ball (20#)
30 KB swings (55#)
pm - Tabata: Press-ups, Squats, Jumping Pull-ups
Durability: 400M walking lunges. Active Stretch
Turk and Jerk - WoD - 8/2/10
Ballistic warmup
am -
warmup - Bear complex
3 rounds 65lb, 95lb, 105lb
power clean x 6
front squat x 6
push press x 6
back squat x 6
work -
3 x TGU each side
10 x snacthes each arm
250m row
AMRAP 30 mins
pm - Strength 1RM Push Jerk
Stamina - 3 Push Jerk@ 90% 1RM
10 WBSU
5 dislocates
Durability - 1 mile run TT
plank holds 4 x 60sec 30 sec rest between
am -
warmup - Bear complex
3 rounds 65lb, 95lb, 105lb
power clean x 6
front squat x 6
push press x 6
back squat x 6
work -
3 x TGU each side
10 x snacthes each arm
250m row
AMRAP 30 mins
pm - Strength 1RM Push Jerk
Stamina - 3 Push Jerk@ 90% 1RM
10 WBSU
5 dislocates
Durability - 1 mile run TT
plank holds 4 x 60sec 30 sec rest between
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