Not sure when I will be back to mornings...definitely need time to recenter and get back to a fitness level I can live with.  I hope join with you ladies, to work out together, again sometime soon I hope.  :)

Monday 4 March 2012

6 Rounds for Time:

25 Burpees

400 M run

30 min cap... :)

Friday 1 March

20 Minute Running Clock

even minutes: 5 Deadlifts (255/155)

odd minutes:  5 Push Press (115/85)

Wednesday Partner WOD

Partner WOD: 10 Rounds

400m Run

8 Wall Ball 

8 Sumo DL High Pull (53/35)

8 Air Squats

AMRAP Pullups

Each Athlete does 5 Complete Rounds. 1 Partner Runs 400m, While the other partner gets work done. As soon as Partner 1 returns from the run Partner 2 is out the door whether they completed the full round or not.  The only thing that counts in this WOD are the REPS completed on Pullups.

:)

Monday 25 February

7 Rounds:

10 Burpees

10 Box jumps

10 Med Ball Cleans

:)

Friday, 22 February 2013

Run 400

100 squats

Run the WHOLE stairway

50 Pushups

Run 400

25 toes to bar

Run whole stairway

Wednesday 20 February

For Time:

60 AbMat sit-ups

30 Deadlifts (225# / 155#)

30 DUs

30 OHS (95# / 65#)

30 Pull-ups

Friday, 15 Feb 2013

Death By Pullups

AMRAP 20

Max reps Pullups

400 M Run

**Once you stop/pause/rest on your pull ups, you immediately run.

RX: chest to bar pull ups

Scale:  jumping/band assisted pull ups. 

Wednesday 13 February

2 Rounds

AMRAP 3

10 Wall Balls

10 Med Ball Clean

rest 1 min

AMRAP 3

2 Wall Climbs

18 Jumping Lunges

rest 1

AMRAP 3

10 Burpees

10 AbMat Situps

Monday Partner WOD

We will pair up for this one, I based this one off of a B&G WOD last week--looks like a shredder...

AMRAP 20

Person A: Max rounds of 10 Thrusters (65/95), 10 HR pushups

Person B: Run 400 m  (inside gym loop.)

:)

Pre-NorEaster

Before we all hunker down, let's get together and kick off the weekend the right way....

4 min AMRAP of:

20 Double Unders

15 Push Press (95/65)

10 Back Squats (95/65)

5 Burpees

3min AMRAP of:

20 Double Unders

15 Push Press (95/65)

10 Back Squats (95/65)

2 min AMRAP of:

20 Double Unders

15 Push Press (95/65)

1 min AMRAP of:

Double Unders

1 minute rest between each AMRAP

In Honor of the 100th day of School...

(compare to 1 June 2012)

The HORRIBLE 100.

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)

25 Squat clean (m - 125# / w - 85#)

25 Thruster (m - 75# / w - 55#)

25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.  

(This is written for people who have the exact perfect equipment on hand...you will have to think about your combination of plates to make this happen for you and STILL BE A CHALLENGE!!)

Scale as required...Make sure you use proper form!  Keep that midline stable, and press the knees out!  

Shoot for this to be between a 10 - 20 minute WOD.

Back to the Grindstone...

Five Rounds

10 Wall Balls

10 Elevated Ring Rows

10 Box Jumps

10 AbMat Situps

5 Burpees

Stairway to Heaven

Strength Friday

Deadlift 

5-5-3-3-2-2-1-1

Push Press

5-5-3-3-2-2-1-1

if you have time:  

Back Squat

5-5-3-3-2-2-1-1

Wednesday 30 January WOD

4 RFT

15 Front Squats (115/85)
50m bear crawl
25 Burpees
50m bear crawl
35 Double Unders

We will knock out the front squats on the 3rd floor, and then do the rest of the movements in the Hallway.  :)  Bring Water and Ropes!!

Monday's WOD

5 Rounds for Time:

7 Clusters (95/65)

10 Pullups

Friday, 25 January

We did this one back in May, and I want to revisit.  Plan on hitting this one RX this time!!  

Complete 10 Rounds of:

In one minute complete

(115/75)

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

Wednesday 23 January 2013

AMRAP 18

20 Kettlebell/Dumbbell Swings

20 Weighted Situps (bring abmats!!)

40 Overhead Walking Lunges 25/45

Cash Out:  100 Double Unders :) 

Wednesday 16 January

In light of this amazing article we will go for a strength endurance day-- unless there is a code red, we will meet, so check before you leave in the morning!!  

21-15-9 reps for time of:

Deadlifts (225# / 155#)

Thrusters (95# / 65#)

Monday 14 January

Hansen

This one will have to be modified because we do not have any GHDs at Arvin....

Five Rounds:

30 KBS

30 Burpees

30 GHD sit ups (Ab Mat situps)

Good luck, miss you alll!!

CHALLENGE YOURSELF ON THE KBS even if it means you have to stagger start in order to swing the heavier weight.  

Friday, 11 January 2013

“Loredo”

Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Have FUN!!  On the walking lunges:  make sure that back knee kisses the ground, and keep your front shin straight up and down.  

Wednesday 9 January 2013

Five Rounds for Time: 

15 Front Squats (115/75)

15 Burpees

15 Pull Ups

Enjoy!!!

Monday, January 7, 2013

30 Deadlifts (95/65)

30 Hang Power Clean (95/65)

30 Push Press (95/65)

30 Thrusters (95/65)

30 Burpees (95/65)

1 min rest between each set

Back to the Grindstone!

AMRAP 20:

10 Pull Ups

10 Wallballs (20#, 14#)

10 SDLHP (95, 65#)

10 Push Ups