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



20121031

7 Rounds

20 Box jumps

10 Burpees

20 KB swings

20121030

Bench Press- 3x3x3x3x3

then

AMRAP 9 Min

 40 Double Unders

20 Air Squats

6 Handstand pushups

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

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

20121025

 

 

Deadlift: 5x5x5x5x5

 

 

then

7 Rounds

5 Tire Flips

7 Toes to Bar

9 Burpees



20121024

Partying with Khalipa and Froning

Front Squat: 3x3x3x3x3

Amrap 10 Min

35 Double Unders

20 KB Swings

20121022

Strict Press 5x5x3x3x1x1

then

5 rounds

8 pullups

10 ring dips

12 wallballs

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

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

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



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

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

Woot! TEAM USA

Overhead Squat

3x3x3x3x3

Work on those active shoulders

then 

7 Rounds for Time

30 Double unders

7 Clapping Pushups

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

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)

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

20121007

Meet at BLDG 707 @ 10am

Snatch Balance 

10x10x10x10

Then 

7 Min AMRAP

10 Deadlift 135/75

8 Pushups

5 Knees to elbows

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

20121005

100 Burpees for time.
Dont hate. Get some

20121004

Warmup
100 double understand
Burgener warmup
Back roller

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

20121003

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

20121002

Front Squat  5x5x5x5x5

Then

AMRAP 12 Minutes of:

7 Pullups
10 Push Press 95/65
30 Double unders