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« June 2011 | Main | August 2011 »
July 31, 2011
July 30, 2011
July 29, 2011
Friday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength: 3 sets of max rep bench press at 60% of your 1RM. 1 warm up set allowed.
WOD:
10 ring dips
10 one arm kettle bell swings (35/25) (10 per arm)
10 burpees
AMRAP 20 minutes
Then: 2 minute plank
July 28, 2011
Thursday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/12)
10 toes to bar
10 good mornings
WOD:
Run 1 mile AFAHP
Then:
21-15-9
Supine ring pull ups
Box jumps (24 inch)
Tire flips
Squats
For time.
July 27, 2011
Wednesday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 burpees
10 abmat sit ups
10 back extensions
10 squats
WOD:
20 lateral ball slams (20/12)
20 GHD sit ups
20 kettle bell swings (53/35)
20 sledge hammer swings (16/10)
20 double unders
4 rounds for time.
July 26, 2011
Tuesday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
WOD:
Run 400 meters
20 deadlifts (145/95)
20 push ups
10 deadlifts (145/95)
10 push ups
5 rounds for time.
July 25, 2011
Monday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
100 Curtis P's for time (95/65)
A Curtis P is a hang squat clean to a right lunge, left lunge, and a push press.
July 24, 2011
July 23, 2011
July 22, 2011
Friday
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
10 double unders
WOD:
Run 500 meters
2 rope climbs with 25# assault pack
200 foot overhead walking lunge steps (45/25)
Then, AMRAP, until the clock hits 30 minutes:
50 meter sled drag (135/95) (25M FWD/25M BWD)
20 sledge hammer swings (16/10)
10 lateral burpees (5 per side)
100 foot crab walk
RX Plus: Monkey bar pull up ladder and a 250 meter overhead barbell carry (95/65)
For the monkey bar pull up ladder you will jump up to the first rung, do a dead hang pull up, swing to the next run, do another dead hang pull up, and repeat until you finish at the last rung.
