Friday 09/03/2010

Warmup: (snatch press x10 + squats x15)x4

Workout: 4 rounds:

Max reps bench press
Max reps pullups
Med Ball situps x15

Pick a weight that you can do @15-20 reps for bench press and stick with that weight for the workout. Not for time.

Wednesday 09/01/2010

Birthday + Chuck = Snatches

Warmup: (OHS x7 + Sotts press x7 + PVC Pass-Thrus x10)

Workout: Total rounds/20 minutes:

Power snatch x10 (95/65)
Pushups x15
Dips x20

Monday 8/30/2010

Someone is 40 again

Warm-up
Sit-ups 20
Push-Up 20
Squats 20
2 Rounds

WOD
SDHP
Wallballs
Press
Box Jumps
40 Reps of each for 4 round

Friday 08/27/2010

Warmup x3-4:

One arm KB swings (L - R) x7
One arm press (L - R) x7
Lunge stretch (L - R) x7

30-25-20-15-10 reps:

Wallballs (full squat)
Box jumps
Pushups

Monday 08/25/2010

Warmup: (5 OHS squat + 5 Sotts press + 5 pushups)x4

Workout:

Run 1/2 mile
3 rounds:
10 Deadlift (135/95)
10 one arm KB/DB thrusters L and R
Run 1/2 mile

Monday 08/23/2010

Warmup:

(3 power clean + 3 ft squat + 6 press)x4

Workout:

5 min pushups
5 min back squats
3 min pushups
3 min body rows (feet elevated)
1 min pushups
1 min KB swings

Friday 08/20/2010

Warmup: pull ups + OHS stretch (5-10-15)

Workout: 6 rounds:

1 min max sit-ups
:30 max pushups
:30 max DB lunge
:30 max DB press
:30 max OHS w/PVC

Wednesday 08/18/2010

Warm-up-

Run 400m x1
5-10-15 reps: (OHS + pushups + situps)

Workout: 3 rounds:

30 wallballs
30 floor to overhead

Monday 08/16/2010

Warmup: (4 db thrusters + 6 db pushups + 8 db lunges)x3-4

Workout:

Tabata (using our new 1.99 Tabata clock):

KB SDHP
KB front squat
Row
PVC pushups

Friday 08/13/2010

10 rounds:

Thrusters x10 (95/65)

K2E x10

Wednesday 08/11/2010

Warm-up: (5 overhead DB lunges left arm + 10 pvc passthrus + 5 overhead DB lunges right arm) x3

Workout: total rounds in 20 minutes:

Run 400m
Max elevated pushups (once you rest in other than the plank position-round is over)

Monday 08/09/2010

Warm-up:

(5 pushups + 10 situps + 15 squats)x3-4

Workout: 3 rounds:

30 mountain climbers (L + R =1)

30 KB swings

30 push/split jerk

30 DB squat cleans

30 walking plank

Friday 08/06/2010

Warm-up x3-4:

Lunge stretch (L + R) x10sec

PVC pass-thrus x10

Squats x10

Workout: 3 rounds:

Run 400m

30 box jumps

25 pushups

20 push press (95/65)

Wednesday 08/04/2010

Warmup-

Run 400m x1
(Good mornings x10 + DB thrusters x5)x3

Workout-

Deadlift 5-5-3-3-3-1-1-1-1
7 pullups in between rounds

Monday 08/02/2010

Warmup: 8-14-20 reps

OHS

One-arm KB press

Low back stretch

Workout: 5 rounds

15 KB swings

10 KB SDHP

Run 400m