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7/22/12

030

Skill

10 minutes of Rope Climbs

Conditioning

In 10 minutes

10 Bodyweight Deadlifts

10 Pull Ups

AMRAP

200 Run

10 Burpees


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7/19/12 KB

014

Strength

KB Press 5×3

Plank Holds 5x 30 sec

Wall Slides 5×5

Conditioning

Tabata one arm Swings (alternate each round)

Rest 1 min

Tabata Goblet Squat/Sit Ups (alternate each round)

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7/15/12

021

Strength

Deadlift

5-4-3-2-2-2

Mobility

Hamstring Stretch :30 R/L after each Deadlift Set

Conditioning

21-15-9

Box Jump Overs

Push Jerks

Pull Ups

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7/12/12 KB

026

Strength

Goblet Squats 5 x5

Push Ups 5 x max

10 Spiderman

Swings

2 Arm Swings

5-10-15-20-15-10-5

Conditioning

in 6 minutes

Run 200 m Backwards

Then

1 Goblet Squat

2 Two Arm Swings

2 Goblet Squats

4 Two Arm Swings

3 Goblet Squats

6 Two Arm Swings

etc

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7/10/12 KB

Get Ups

3 Rounds

Get Up R Hand OH Walk 50 meters Get Down

Get Up L Hand OH Walk 50 meters Get Down

Heavy Swings

8 Rounds 7 Swings Rest 20 Secs in between

Conditioning

5 Rounds

5 One Arm Swings R/L

10 Sit Ups

25 Double Unders

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7/8/12

035

Handstand Push Ups

3×3

Skill Work

10 minutes of Double Under Practice

Conditioning

500 m Row

200 m OH Carry

500 m Row

200m OH Carry

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7/5/12 KB

040

****Notice the picture above. Jodie has her glutes and hamstrings loaded up, with her shoulders squared and feet completely flat and balanced. She is set to perform a solid swing!

Skill

Get Up Practice 10 minutes

Swing Ladder: One Arm Swings

6-5-4-3-2-1

5-4-3-2-1

4-3-2-1

3-2-1

2-1

1

Conditioning

In 10 minutes:

Begin with Tabata Push Ups

in remaining 6 minutes

5 Burpees

5 Goblet Squats

100 m Run


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7/3/12 KB

003

Skill

one arm KB Clean

Strength

One Arm KB Clean and Press 5×5 R/L

2 Arm Russian Swing Heavy 5X%

Samson Stretch 30 sec R/L

Conditioning

50 Air Squats

25 Two Arm Russian Swings

400 m Run

40 Air Squats

20 Swings

200 m Run

30 Air Squats

10 Swings

100m Run

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7/1/12

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6/30/12

022

Teams of two complete the following for max reps. Each round is scored separately.

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every 5 reps)

Rest 3 minutes and add weight to bar

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every 3 reps)

Rest 3 minutes and add weight to bar

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every rep)

Girls Night Out WOD

“Kelly”

5 Rounds

400 m run

30 Box Jumps

30 Wall Ball Shots

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