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Month: June 2015

WOD 6-30-2015

WOD 6-30-2015

Warm up 6 mins cap 3 rounds 10 release push ups 10 med ball clean 15 lunges WOD 25 mins cap 21, 15, 12, 9 reps Scale up as you lower your reps Incline dumbbell press Pull ups Kettlebell Swing

WOD 6-29-2015

WOD 6-29-2015

Warm up 6 min cap 3 rounds 10 box jumps 12 air squats 12 burpees Weightlifting 5-5-5-5-5 reps Push Press WOD 21 mins cap 50 Wall ball shots 10 Toes to bar 40 Wall ball shots 15 toes to bar 30 Wall ball shots 15 toes to bar 20 Wall ball shots 10 toes to bar

WOD 6-28-2015

WOD 6-28-2015

Warm up 8  min cap 3 rounds Run 200m 12 release push ups 10  good morning WOD 25 mins cap 80 squats 70 push-ups 60 wall ball 50 Ring rows 40 handstand push-ups 30 thrusters 20 pull ups 10 dips

WOD 6-26-2015

WOD 6-26-2015

Warm up 6 min cap 3 rounds 10 Plate to Overhead 10 box jump 10 t2b or sit ups WOD 25 mins cap 4 rounds 20 ring Rows 12 thrusters Run 400m

WOD 6-25-2015

WOD 6-25-2015

Warm up 6 min cap 3 rounds 20 step ups 10 wall ball 10 dips WOD 30 mins cap 4 rounds Row 500 meters 20 dead lift 20 push ups

WOD 6-24-2015

WOD 6-24-2015

Warm up 5 min cap 3 rounds 20 jump rope Run 200M Weightlifting reps 21-12-10-5-5-5, 1 minute break, 20 min cap Leg press or Squats (scale up every set Gym version) Weighted lunges WOD 12 mins cap 3 rounds 20 Resistant Leg curls 12 Jump squats 20 Leg extension 20 Step ups Home Gym Version

WOD 6-23-2015

WOD 6-23-2015

Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots

WOD 6-22-2015

WOD 6-22-2015

Warm up 7 min cap 3 rounds 10 Pushup 10 front squats 12 good mornings pvc pipe WOD 21 mins cap 21-15-12-9 reps deadlifts (20% of max) dips Ring rows