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Month: May 2015

WOD 5-31-2015

WOD 5-31-2015

Warm up 5 min cap 3 rounds 10box steps up 8 ring row 10 push ups 10 crunches Metcom 25 min cap 4 rounds run 400 m 10 close grip pull ups 15 wide arms push ups 20 ab mat sit ups

WOD 5-29-2015

WOD 5-29-2015

Warm up 8  min cap 30 Jump squats 400 m run 30 jump squats 400 m run Weightlifting 12 min cap 80% Max 5-5-5-5 Thrusters MetCon 12 min cap 10-20-30 (3 sets of 10/20/30 of each exercise) Pull ups Thrusters (bar/65)

WOD 5-28-2015

WOD 5-28-2015

Warm up 5  min cap 3 rounds 8 release push-ups 15 over head squat pvc 10 pass throughs pvc MetCon 21 min cap, 21/15/12/9 Chin-up Push ups Box jumps

WOD 5-27-2015

WOD 5-27-2015

Warm up 5  min cap 3 rounds 10 Box Steps ups 5 burpees 8 wall ball MetCon AMRAP, 21 min cap 50 Double under/150 singles 21 Box jump 15 mountain climbers 12 kettlebell  swings

MOP 3-26-2015

MOP 3-26-2015

Breakfast 1 Greek yogurt 1/2 cup of oatmeal 1 apple Bottle of water Snack 1 String cheese ½ of pear 4 almonds Bottle of water Lunch 1 grilled chicken the size of your palm 1 small orange 1 small baked Sweet potato 1 T low-fat mayo or mustard Bottle of water Snack Tsp of peanut butter ½ apple 4 almonds Bottle of water Diner 1 baked Turkey breast size of your palm (sauce from the baked turkey) ½ of pears…

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WOD 5-26-2015

WOD 5-26-2015

Warm up 5  min cap 3 rounds 10 box step ups 20 air squats 12 ring rows Weightlifting 8 min cap 2 set (stay light) 20 dead lift 50% of body weight MetCon 25 min cap 20 burpees run 200m 30 burpees run 400m 30 burpees run 400m 20 burpees run 200

WOD 5-23-2015

WOD 5-23-2015

warm up 3 rounds 8 min cap 15 med ball clean 10 push ups 20 box step ups WOD AMRAP 12 min cap 20 deadlifts 20 mountain climbers 20 pull ups 10 abmat situps

Free of Week Workouts Guide

Free of Week Workouts Guide

Tired of not seeing the weight loss or muscle tone results you want? Discover the tricks that target fat loss, optimizes your endurance, tones up your body, without any crazy 2 to 3 hours workout or insane and unhealthy diets! learn to train shorter and see better results faster, rediscover how to train your body. In just 6 weeks you can see amazing results in 12 weeks your friends and family will see those results as well. Are you up…

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WOD 5-20-2015

WOD 5-20-2015

Warm up 5  min cap 3 rounds 20 double unders/65 singles 5 PVC OH squats 10 mountain climbers MetCon AMRAP 18 min cap 30 burpees 30 dead lifts 65/95 30 push ups

WOD 5-21-2015

WOD 5-21-2015

Warm up 5  min cap 3 rounds 10 steps ups 10 pass throughs 5 release push ups MetCon 21 min cap 15 pull ups 10 ring dips 200k run 20 pull ups 15 ring dips 400k run 20 pull ups 15 ring dips 400k run 15 pull ups 10 ring dips 200k run