Wednesday, October 31, 2012

20121101

 
 
Strength- Dumbell Press  5-5-5-5-5
 
then 10 Min Amrap
 
15 Abmat situps
100M Run
50 M Bear crawl
15 Pushups
50M Backwards Run


Tuesday, October 30, 2012

20121031



7 Rounds

20 Box jumps
10 Burpees
20 KB swings

Monday, October 29, 2012

20121030


Bench Press- 3x3x3x3x3

then

AMRAP 9 Min
 40 Double Unders
20 Air Squats
6 Handstand pushups



Sunday, October 28, 2012

20121029

The Stevens' rocking the power bands

Remember we are in the Hardstand gym tomorrow

Back Squat - 5x5x5x5x5

Then 

7 Rounds for time

10 pullups
50M run
5 Burpees 
50M run

Thursday, October 25, 2012

20121026

Fight Gone Bad
 
3 Rounds
1 Minute of each excercise
 
Wallball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
 
Rest 1 minute before starting next round
 
Your score is the total # of reps and number of calories on the rower

Wednesday, October 24, 2012

20121025


 
 
Deadlift: 5x5x5x5x5
 
 
then
7 Rounds
5 Tire Flips
7 Toes to Bar
9 Burpees


Tuesday, October 23, 2012

20121024

Partying with Khalipa and Froning

Front Squat: 3x3x3x3x3

Amrap 10 Min
35 Double Unders
20 KB Swings

Monday, October 22, 2012

20121022


Strict Press 5x5x3x3x1x1

then

5 rounds
8 pullups
10 ring dips
12 wallballs


Sunday, October 21, 2012

20121021

Jess H.

Take 30 Minutes to find your 1RM Clean.
Focus on the explosive hip opening and shrug.

then Amrap 5 Min
5 Ground to overhead 75/55
5 Burpee boxjumps

Thursday, October 18, 2012

We miss you Tony

Take 20 mins to find your 1RM Split Jerk

5 Rounds
100M Farmers Carry 90/50
10 Overhead Lunges with 45/25
15 KB swings 24/16

Wednesday, October 17, 2012

20121018

Happy Birthday 23rd Birthday John
 
For Time
23 Turkish Getups
23 Burpees
23 Pullups
23 Hang Cleans @ 135
23 Pistol Squats each leg
23 Overhead Squats @135
 5 Bar muscleups
or 23 Ring Dips


Tuesday, October 16, 2012

20121017

Were coming up on November in a couple of weeks, start cleaning out your houses of your stockpiled grains and goodies.  Starting November 1st we will be starting our Paleo Challenge.  More info to follow.

Wild Wednesday

10 Squat Clean to thrusters 95lbs (each rep starts on the ground) 
25 Abmat situps
8 Squat Clean thrusters
25 Abmat situps
6 Squat Clean thrusters
25 Abmat situps
4 Squat Clean thrusters
25 Abmat situps
2 Squat Clean thrusters
25 Abmat situps

Newbies do medball cleans to wallballs



Monday, October 15, 2012

20121015

 '70s Big  

Warmup
2 rounds
15 Squats
10 Lunges (5 each leg)
10 box jumps

Take 15 minutes to establish a 1RM Deadlift

Then

21-15-9
 Burpees
Toes to Bar
Wallballs

Sunday, October 14, 2012

Woot! TEAM USA

Overhead Squat
3x3x3x3x3
Work on those active shoulders

then 
7 Rounds for Time
30 Double unders
7 Clapping Pushups


Thursday, October 11, 2012

20121012

Tabata

8 intervals each excercise of 20 sec of work, 10 seconds rest.
Do not switch exercises until all 8 intervals are complete

Row
Squats
Pull ups
Burpees
Knees to elbows

Wednesday, October 10, 2012

20121011

3 sets of strict pull ups for max reps (weighted if you can do more than 15)

Then

Deadlift
3x3x3x3x3 (these are work sets, you should have one or two warmup sets of 7+ reps at light weight)

Tuesday, October 9, 2012

20121010

Push press
7x7x7x7

7 Rounds for time
10 Wallballs
5 Power cleans 155/95

Back squat
3x3x3x3x3

Then
21-15-9
Pull ups
Kettle bell swings
Ghd situps

Sunday, October 7, 2012

20121007

Meet at BLDG 707 @ 10am

Snatch Balance 
10x10x10x10

Then 

7 Min AMRAP
10 Deadlift 135/75
8 Pushups
5 Knees to elbows

Friday, October 5, 2012

Going away and birthday WODs @10 at the lakenheath track
Bring some water and something warm.  Nandos and celebration post WOD

Thursday, October 4, 2012

20121005

100 Burpees for time.
Dont hate. Get some

Wednesday, October 3, 2012

20121004

Warmup
100 double understand
Burgener warmup
Back roller

Max effort hang clean
Take as much rest in between sets as needed.
Work heavy

Tuesday, October 2, 2012

20121003

7 Rounds for time
10 Box jumps
5 Tire flips
3 Ground to overhead 135/95

Monday, October 1, 2012

20121002

Front Squat  5x5x5x5x5

Then

AMRAP 12 Minutes of:

7 Pullups
10 Push Press 95/65
30 Double unders