WARM UP 8 rnds
50 mtr sprints
10 shrug pass thrus
10 squats
10 rope walks
WOD 10 rnds
4 HSPU
6 Pull Ups
12 Box Jumps
CORE
25 Wall Ball Situps
25 Back Ext
WARM UP 2 RNDS
500 mtr row
10 tusa balls
5 dead hang pullups
10 back ext
5 parallette burpees
WOD ANNIE
50-40-30-20-10
double unders
ab mat situps or wall ball situps
or 21-15-9
squat bw
ring dips
WARM UP
20 prisnet squat
10 judo push ups
20 sprinter situps
WOD
1200 mtr row
63 kbells
36 thursters
800 mtr run
42 kbells
24 thrusters
400 mtr run
21 kbells
12 thrusters
CORE
50 mtn climbers
10 bird dogs 10 sec hold
We will be closed on Labor Day 2010.
Thanks
Admin
WARM UP 15-10-5
Push Ups
Squats
Situps
WOD
400 mtr row / run
42 Wall Balls
21 Pull Ups
400 mtr row / run
30 Wall Balls
15 Pull Ups
400 mtr row/run
18 Wall Balls
9 Pull Ups
CORE
20 Back Ext
20 OHS
Our location at 638 Camp Street will be open on October 1, 2010. Hope to see you there.
Admin
WOD 6 ROUNDS
7 DUMB BELL CLEAN AND PRESS
21 SITUPS
12 BOX JUMPS
1ST RND MEDICINE BALL RUN 250 METERS
2ND RND FARMERS WALK 50 METERS
3RD RND MEDICINE BALL RUN
4TH RND FARMERS WALK
5TH RND MEDICINE BALL RUN
6TH RND FARMERS WALK
WARM UP
500 mtr row
3 rope works
10 squats
15 situps
20 run lundge
30 jump jacks
WOD
20-18-16-14-12-10-8-6-4-2
Kbells
After each set
5 pull ups
10 push ups
15 squats
CORE
20 4 sec planks
20 slamballs
20 ohs
WARM UP
500 mtr row
20 pvc pushpress
20 pvc deadlifts
20 hang clean pvc
20 pvc shoulder press
10 ohs
WOD
30-25-20-15-10
burpees
Box jumps
Toe to bar
CORE
50 stick situps
WARM UP
500 mtr row 10 judo pushups 5 parralett pass thrus 10 squats
WOD
3 rope climbs then 3rnds 6 dbell snatches 20 mtr water walk 12 kbells swings 24 kbell deadlifts 20 mtr waiter walk
CORE
21-15-9 KTE Back Ext
Warm up 21-15-9
Jump jacks
Run lundge
Squats
Then 3 rnds
WOD
30 backsquats BW
Then
15 push press
200 mtr run
15 pull ups
25 push press
400 mtr run
25 pull ups
35 push press
600 mtr row
35 pull ups
CORE
25 slamballs
25 KTE
WARM UP 2rnds
10 squats
15 Jump jacks
20 run lundge
5 shrug pass thru
WOD. 21-15-9
KBS
BURPEES
SITUPS
WARM UP 2rnds
20 jumping Jacks 15 Squats 10 Pushups 5 Back Ext
WOD 10,9,8,7,6,5,4,3,2,1
Dbell thrusters ring dips or dips 50 mtr plate walk
CORE
50 Supermans 50 V Ups
WARM UP 2RDS
10 OHS
20 SITUPS
30 JUMPING JACKS
40 RUNLUNGE
WOD
60 PUSHUPS
50 KTE
40 BOX JUMPS
30 DBELL SNATCH
20 HANG CLEAN
10 OHS
800 MTR RUN OR ROW
CORE
20 20 SEC L SITS
20 SLAMBALLS
Helen
3 Rounds for time:
400 m run
21 kettlebell swings 1.5/1
12 pullups”
WARM UP
2 Rnds
15 Squats
10 Push Ups
5 Pull Ups
20 Sit Ups
WOD
10,9,8,7,6,5,4,3,2,1
Ring Push Ups
Paralette Jumps
Push Press 95/65
50 mtr Plate Run
CORE
10 Half Turkish Get Up Left
10 Half Turkish Get Up Right
10 Over Head Squats
3 rounds
500 m row
30 box jumps 24″
25 back ex.
20 deadlifts 205″
WARM UP 6 RNDS
THROW M BALL 20/12
RUN 50 MTRS
CLIMB ROPE THEN
5 SETS BEAR COMPLEX/ PWER CLEAN/ FRONT SQUAT / PUSHPRESS/ BACK SQUAT/ PUSHPRESS
WOD SIX SHOOTER 6 RNDS
6 SQUAT CLEANS
6 KBELLS
6 THRUSTERS
6 PULLUPS
6 BURPEES
CORE
20 PLANKS
20 SIDEPLANKS L
20 SIDEPLANKS R
WARM UP
50 JUMP JACKS
20 KBELLS A
20 DBL KBELLS
20 KBELLS A
WOD 2 MAN TEAMS ONE WORKS ONE RUNS
3 RNDS
50 METER RUN / SLAM BALL
50 METER RUN / RING PUSH UPS
50 METER RUN / WALL BALL
50 METER RUN / KTE
50 METER RUN / BURPEES