Strength & Conditinoing:
1 Round for time...
21 OverHead Squats (Scale as needed! men 75 lbs/ women 45 lbs)
42 Pullups
15 Overhead Squats (OHS)
30 Pullups
9 OHS
18 Pullups
Endurance:
"TIme Trial"
Swim 800 meters
Bike 5k - 3 miles
Run 1.5 miles
Row 1500 meters
Thursday 4-29-10
Strength & Conditioning:
"Yay Burpees"
1 Round for time...
30 Pushups
40 Pullups
50 Swings (men 50 lbs/ women 30 lbs)
60 Situps (regular old situps, no necessarily GHD unless you're crazy)
70 Burpees
Endurance:
"30:20 Steep"
Pick one and go for it.
Run
8 Rounds of...
30 seconds ON, 20 seconds OFF
* Set treadmill to 10% grade. Use the speed you would run a 800m and slow down and extra .5 mph.
Bike
8 Rounds of...
30 seconds ON, 20 seconds OFF
*Try to hold a watts above your body weight
Row
8 Rounds off...
30 Seconds ON, 20 seconds OFF
*men try to total 2250 meters/ women try to total 1800 meters
"Yay Burpees"
1 Round for time...
30 Pushups
40 Pullups
50 Swings (men 50 lbs/ women 30 lbs)
60 Situps (regular old situps, no necessarily GHD unless you're crazy)
70 Burpees
Endurance:
"30:20 Steep"
Pick one and go for it.
Run
8 Rounds of...
30 seconds ON, 20 seconds OFF
* Set treadmill to 10% grade. Use the speed you would run a 800m and slow down and extra .5 mph.
Bike
8 Rounds of...
30 seconds ON, 20 seconds OFF
*Try to hold a watts above your body weight
Row
8 Rounds off...
30 Seconds ON, 20 seconds OFF
*men try to total 2250 meters/ women try to total 1800 meters
Wednesday 4-28-10
Strength & Stamina:
Set rower for 19 mintues
Row 1 minute On, 1 minute off.
The goal total distance after the 19 minutes is: men 300 meters/ women 2400 meters.
For every 5 meters under your goal is equal to 1 Burpee at the end.
Endurance:
Rest Day
Set rower for 19 mintues
Row 1 minute On, 1 minute off.
The goal total distance after the 19 minutes is: men 300 meters/ women 2400 meters.
For every 5 meters under your goal is equal to 1 Burpee at the end.
Endurance:
Rest Day
Tuesday 4-27-10
Strength & Conditioning:
"300"
1 Round for time...
25 Pullups
50 Deadlifts (*scale as needed. men 135 lbs/ women 95 lbs)
50 Box Jumps (use step ups as needed)
50 Hanging Leg Raises
50 Pushpus
50 Push Press (Men 75 lbs/ Women 55 lbs)
25 Pullups
Endurance:
Run/Bike/Row/Swim
3 Rounds for max distance...
5 Minutes ON
2 Minutes OFF
"300"
1 Round for time...
25 Pullups
50 Deadlifts (*scale as needed. men 135 lbs/ women 95 lbs)
50 Box Jumps (use step ups as needed)
50 Hanging Leg Raises
50 Pushpus
50 Push Press (Men 75 lbs/ Women 55 lbs)
25 Pullups
Endurance:
Run/Bike/Row/Swim
3 Rounds for max distance...
5 Minutes ON
2 Minutes OFF
Monday 4-26-10
Strength & Conditioning:
10 Rounds for time...
5 Pullups (*scale as needed. Jumping pullups are more desirable than assisted pullups)
10 DB Swings (*heavy swings: men 45 lbs/ women 30 lbs)
15 Squats
Endurance:
Rest Day
10 Rounds for time...
5 Pullups (*scale as needed. Jumping pullups are more desirable than assisted pullups)
10 DB Swings (*heavy swings: men 45 lbs/ women 30 lbs)
15 Squats
Endurance:
Rest Day
Friday 4-23-10
Strength & Stamina
5 Rounds for time...
15 SDHP {Sumo Deadlift High Pull} (men 75 lbs, women 55 lbs.)
15 Burpees
Endurance:
Row/Swim/Bike/Run
15 minute Time Trial
*All out effort...max distance
5 Rounds for time...
15 SDHP {Sumo Deadlift High Pull} (men 75 lbs, women 55 lbs.)
15 Burpees
Endurance:
Row/Swim/Bike/Run
15 minute Time Trial
*All out effort...max distance
Tuesday 4-20-10
Strength & Conditioning:
"Seven in Heaven"
Set a clock for 7 minutes
Run 800 meters
then,
Overhead Squat - max reps for the remaining time (men 95lbs/ women 65lbs)
*Scale weight as needed
Endurance:
Swim/Bike/Run/Row
5 Rounds of...
2 minutes ON
1 minute OFF
*cover as much distance as possible
"Seven in Heaven"
Set a clock for 7 minutes
Run 800 meters
then,
Overhead Squat - max reps for the remaining time (men 95lbs/ women 65lbs)
*Scale weight as needed
Endurance:
Swim/Bike/Run/Row
5 Rounds of...
2 minutes ON
1 minute OFF
*cover as much distance as possible
Monday 4-19-10
Strength & conditioning:
3 Rounds for time...
Walking Lunges 100 feet
50 Squats
25 Hip Extensions
Endurance:
BIKE 3 x 2 miles.
Recover - 2 minutes
Foul if deviate more than 10 seconds between trials
RUN 3 x 800 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
ROW 3 x 1500 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
*pick one mode for this workout.
*Penalty, if you foul = 1 minute of pushups.
Do the penalty right away then rest an additional two minutes.
3 Rounds for time...
Walking Lunges 100 feet
50 Squats
25 Hip Extensions
Endurance:
BIKE 3 x 2 miles.
Recover - 2 minutes
Foul if deviate more than 10 seconds between trials
RUN 3 x 800 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
ROW 3 x 1500 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
*pick one mode for this workout.
*Penalty, if you foul = 1 minute of pushups.
Do the penalty right away then rest an additional two minutes.
Friday 4-16-10
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 Deadlifts *Heavy weight! (Scale appropriately)
13 Pushups
9 Box Jumps.
Endurance:
Rest Day
As Many Rounds Possible in 20 minutes...
5 Deadlifts *Heavy weight! (Scale appropriately)
13 Pushups
9 Box Jumps.
Endurance:
Rest Day
Thursday 4-15-10
Strength & Conditioning:
Rest Day
Endurance:
"Time Trial"
Swim 400 meters
Bike 8 miles
Run 3 miles
Row 5k meters
*pick one mode and go as fast as possible
Rest Day
Endurance:
"Time Trial"
Swim 400 meters
Bike 8 miles
Run 3 miles
Row 5k meters
*pick one mode and go as fast as possible
Wednesday 4-14-10
Strength & Conditioning:
"Michael"
3 Rounds-4-Time
800 meter run
50 GHD Situps
50 Hip Extensions
Endurance:
Run, Bike, Swim, Row (pick one)
5 Minutes ON, 2:30 OFF
6 Minutes ON, 3 minutes OFF
7 Minutes ON.
Record distance of each interval.
"Michael"
3 Rounds-4-Time
800 meter run
50 GHD Situps
50 Hip Extensions
Endurance:
Run, Bike, Swim, Row (pick one)
5 Minutes ON, 2:30 OFF
6 Minutes ON, 3 minutes OFF
7 Minutes ON.
Record distance of each interval.
Tuesday 4-13-10
Strength and Conditioning:
"Narf"
9-15-21
Thrusters (men 95lbs/ women 65 lbs)
Pullups
*Scale down the thruster weight as needed.
**Jumping and assisted pullups are permitted.
Endurance:
3 rounds of...
Row 500 meters
Run 400 meters
"Narf"
9-15-21
Thrusters (men 95lbs/ women 65 lbs)
Pullups
*Scale down the thruster weight as needed.
**Jumping and assisted pullups are permitted.
Endurance:
3 rounds of...
Row 500 meters
Run 400 meters
Monday 4-12-10
Hope everyone had a good weekend.
Row 1000 meters.
then,
5 Rounds-4-Time
9 Hang Power Cleans (men 95 lbs/women 65 lbs)
15 Box Jumps
After the 5 Rounds
Run 800 meeters
Row 1000 meters.
then,
5 Rounds-4-Time
9 Hang Power Cleans (men 95 lbs/women 65 lbs)
15 Box Jumps
After the 5 Rounds
Run 800 meeters
Sunday 4-11-10
Rest Day!
*If you have to work out practice gymastic moves, such as, pushups, pullups, back extensions, and/or GHD situps.
*If you have to work out practice gymastic moves, such as, pushups, pullups, back extensions, and/or GHD situps.
Saturday 4-10-10
STRENGTH & CONDITIONING
10,9,8...3,2,1
Deadlifts (use a weight is hard but is possible to finish unbroken for first 10)
DB Push Press (not a full squat)
Burpees
ENDURANCE
Run
5 Rds-4-max distance
3 minutes ON
1 minute OFF
10,9,8...3,2,1
Deadlifts (use a weight is hard but is possible to finish unbroken for first 10)
DB Push Press (not a full squat)
Burpees
ENDURANCE
Run
5 Rds-4-max distance
3 minutes ON
1 minute OFF
Friday 4-9-10
"Basic Gymnastics"
4 Rounds-4-Time
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
*Pullups can be either jumping or assisted.
4 Rounds-4-Time
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
*Pullups can be either jumping or assisted.
Thursday 4-8-10
Todays WOD (Workout of the Day)
Practice:
Deadlifts 5 x 5 reps (try to increase weight each of the five sets)
"Heart Attack"
3 Rounds-4-Time
12 Long Jumps (six out, six back)
21 DB Thrusters (15lbs female, 25lbs male)
Run 400 meters
Stretch when done.
Practice:
Deadlifts 5 x 5 reps (try to increase weight each of the five sets)
"Heart Attack"
3 Rounds-4-Time
12 Long Jumps (six out, six back)
21 DB Thrusters (15lbs female, 25lbs male)
Run 400 meters
Stretch when done.
Wednesday 4-7-2010
"Heart Attack"
For time...
Row 500 meters
150 Double Unders (jump rope) or 450 singles
50 Burpees
Rest 5 minutes
Run
30 seconds ON, 30 seconds OFF x 10 rounds
Record distance covered
For time...
Row 500 meters
150 Double Unders (jump rope) or 450 singles
50 Burpees
Rest 5 minutes
Run
30 seconds ON, 30 seconds OFF x 10 rounds
Record distance covered
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