WORKOUT Dec 22-2011

SWOD:
Bench Rack Press 2-1-2-1-1 and maximal effort for amrap @ body weight

DWOD:
AMRAP 12- MIN
- Bicep curl to shoulder press x 10
- Ball slams x 9
- Tuck Jumps x 8

SAQWOD:
20 yard maximal effort Sprints 5 rounds Rest 1 min 30 seconds between efforts
10 rounds explosive push ups AMRAP rest 2 min btw efforts

workout dec-20-2011

SWOD:
Stiff Leg dead lift find 3 RM

WOD:
Max rep HSPU 5 min
Max rep pull ups 4 min
Max rep push ups 3 min
Max rep cage pulls./ ring rows 2 min
Max Rep dips 1 min


SAQ:  none

BODYWOD:
back/ tricpes
rope pull down 3 x mr
reverse grip cage pull 3 x mr
super man's 4 x mr
press down 4 x mr
skull crusher 4 x mr
Diamond grip close grip incline push ups 3 x mr

WORKOUT DEC-19-2011

SWOD:
FRONT SQUAT 2-2-2-1-1

WOD:
7 ROUNDS AFAP
TIRE THROW BACKWARDS AS FAR AS POSSIBLE SPRINT TO TIRE REPEAT X 12
20 YARD SHUTTLE DRILL
THAN
DEEP SQUAT RACK JERK 6 X 2

SAQ: REST

 BODYWOD: CHEST/BICEPS
INCLINE BB PRESS X 4
INCLINE DB/CABLE FLY X 4
LOW PULLEY FRONT RAISE X 3
INCLINE PUSH UPS CLOSE GRIP X 2
DB ALT CURL X 3
ROPE/TOWEL CURL X 3
PLATE CURL X 3

WOD DEC-13-2011

SWOD:
DEADLIFT 5 RM

WOD:
10 ROUNDS **Rest 30s btw rounds**
3 Weighted Pull Ups
Max Rep Power Cleans 65-70% of 1 RM

SAQ: rest day

BODYWOD:
CHEST
INCLINE PRESS EITHER BB OR SMITH MACHINE 3 X MR
INCLINE DB FLY 3 X MR
LOWER CABLE FRONT RAISE 3 X MR
TOWEL FLY 3 X MR

WOD DEC-12-11

SWOD:

• Squat 5 RM, THEN FIND 2 RM
• Press 5 RM, THEN FIND 2 RM

WOD:  8 ROUNDS

1. BURPEE BOX JUMP OVER TO 20m SPRINT
2. BURPEE BEAR CRAWL 20m

SAQ:

• UPHILL SPRINT 8 X 50m
• SKIP -- SKIP-- BOX JUMP 90% MH 8 X 8

BODYWOD:
BACK / BICEPS

1. REVERSE GRIP LAT PULL DOWN 3 X MR
2. LOW LAT ROW 3 X MR
3. SUSPENDED ROW 3 X MR
4. SUPER MAN 3 X MR
5. BB CURL 3 X MR
6. HIGH CABLE CURL 3 X MR
7. 1 ARM DB PREACHER CURL 3 X MR
8. PLATE CURL 4 X MR

WOD DEC 11-2011

WOD SUNDAY DEC 11-2011 TOTAL
FIND YOUR 1 RM
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Press 1 Rep
Power snatch 1 Rep

WOD DEC 5-2011

SWOD:
POWER CLEANS 3.-3-2-2-2-1
SWISS BALL HAM CURL 4 X MAX REP

WOD:
12 ROUNDS
PULL UPS MR
SIT UP STAND UPS MR

SAQ:
FIND MAX HEIGHT BOX JUMP THEN
8 ROUNDS 5 BOX JUMPS @ 90% MH
LAST JUMP AFTER LANDING OPEN UP INTO A FLYING 20 YARD SPRINT
BOSU BALL EXPLOSIVE BODY JUMP PUSH UPS 8 X MR ** PUSH UP WHERE FEET COME OFF THE GROUND AS WELL**

BODYWOD: ** EACH EXERCISE DONE 4 X**
SHOULDERS / BICEPS
STANDING ALT DB PRESS
BICEP CURL TO PRESS
LAT RAISE --> FRONT RAISE = 1 REP
SUSPENDED CAGE PULLS
PLATE CURL
ALT DB HAMMER CURL
SUSPENDED BICEP CURLS

WOD NOV-29-2011

WELCOME BACK FROM VACATION/REST WEEK and Get ready to destroy the gym now.  IF IT DOESNT SUCK TO DO, IT AIN'T WORTH DOIN.

SWOD:
PUSH PRESS FIND 1 RM

WOD:
5 ROUNDS
HAND STAND HOLD MAX TIME
MAX REP DIPS
MAX REP STRICT PULL UPS WITH LAST REP HELD @ TOP FOR MAX TIME RELEASING SLOWLY DOWN UNDER CONTROL

SAQ:
3 BOX/BAR OVERS INTO A 40 YRD SPRINT X 8 ROUNDS
3 CONE DRILL
3 X LATERAL HOPS @ 22'' ROTATE 90 degrees INTO MAX HEIGHT BOX JUMP

BODYWOD: CHEST/BICEPS
CHEST PRESS UPRIGHT / FLAT BODY WEIGHT 3 X MR
INCLINE PRESS BB 4 X MR
TOWEL FLY 3 X MR
BB CURL 3 X MR
TOWEL CURL 3 X MR
HIGH PULLEY CONCENTRATION CURL 3 X MR
PLATE CURL 2 X MR

WOD NOV-23-11

SWOD:
POWER CLEAN--> SPLIT JERK AHAP 8 ROUNDS X 1
WOD:
TABATTA SLEDGE STRIKES LEFT 8 ROUNDS OF 20s ON 10s REST
TABATTA BURPEE BOX JUMPS
TABATTA BALL SLAMS
TABATTA SLEDGE STRIKES RIGHT
**REST 1 MIN BTW ROUNDS**
SAQ:
PLYO PUSH UPS LATERAL HOPS X 8 INTO 15 YARD SPRINT TOUCH AND BACK
KARAOKE X 10
RAPID FOOT TAP IN OUT LADDER X 10
BODYWOD:
SHOULDERS
FRONT RAISE TO LAT RAISE 3 X 12
RING ROWS NEUTRAL GRIP 3 X 12
KB SUPER MAN HOLD 3 X MT
KB/DB SNATCH BALANCES 3 X 8

WOD NOV-22-2011

SWOD:
BENCH PRESS 2,2,2,2, FIND 2 RM
SQUAT 5 RM

WOD:
9 ROUNDS
25 KB SWINGS
5 BOX OVERS INTO BROAD JUMP

SAQ:
3 cone drill X 10
KARAOKE LADDER X 12
SIDE-SIDE LADDER X 12
LATERAL HIGH KNEES X 12

BODYWOD:
CHEST/BICEPS
INCLINE DB PRESS 4 X MR
INCLINE FLY 4 X MR
LOWER CABLE FRONT RAISE 4 X MR
DB CURL 3 X MR
TOWEL CURL 3 X MR
21 GUNS X 2 ROUNDS

SWOD: REST
WOD:
6 ROUNDS

• DB CLEAN PRESS X 8
• ROPE/BALL/TIRE SLAMS X 12
• 50 SDHP

SAQ:
plyo day

• EXPLOSIVE PUSH UPS 4 x MR
• BURPEE PULL UPS 4 X MR
• PUSH UP --> HOP OVER --> PUSH UP X 5 R & 5 L

BODYWOD:
NONE

WOD NOV-17-11

SWOD:
SUPER MANS 4 X MAX REP
PRESS FIND 3 RM

WOD:
DECK OF CARDS
ACES= PUSH UPS  SPADES= SQUATS    HEARTS= PULL UPS   DIAMONDS= SIT UPS    JACKS= REST
**Take a deck of cards, draw a card and do the number of the card to the corresponding designation of the type.  eg: 5 of aces - 5 push ups and so on.  Face cards (jack queen king) are all REST.  Draw through the entire deck of cards until done.**

SAQ:  PLYO DAY
WALKING PUSH UP/ROW 4 X MD
BOSU BALL EXPLOSIVE PUSH UPS 4 X MR
MEDICINE BALL PUSH UPS 4 X MR

BODYWOD:
SHOULDERS/TRICEPS
FRONT RAISE-LAT RAISE = 1 REP x 12 3 rounds
SHRUGS 3 X MR W' MAX WEIGHT
REVERSE GRIP ROW 3 X MR
SKULL CRUSHER 3 X MR
PRESS DOWN 4 X MR
REVERSE GRIP PRESS DOWN 4 X MR

WOD NOV-16

SWOD: 
DEADLIFT 1.5 X BODY WEIGHT AMRAP IN 10 MIN
RING DIPS 4 X MR/ DIPS 4 X MR
WOD
21 18 15 12 9 6 3

• SQUAT CLEANS 95/65
• DOUBLE UNDERS SKIPPING
• PULL UPS
• EXPLOSIVE PUSH UPS

BACK/BICEPS

1. CLOSE GRIP PULL DOWN 3 X MR
2. DB ROW 3 X MR
3. V-GRIP BB ROW 3 X MR
4. SUPER MANS 3 X MR
5. DB HAMMER CURL 3 X MR
6. PREACHER CURL 3 X MR
7. PLATE CURL 3 X MR

WOD NOV-14-2011

SWOD:

• DB IN RACK POSITION SQUAT TO ANKLES AND UP 12 X 4 *30s REST BTW SETS*
• POWER PRESS FIND 2 RM **place the bench under rack saftey rails.  Place rails @ height about 3" off chest height.  With a wide grip DRIVE the bar up like a bench press as hard as possible and slowly replace count to 3 before doing the 2nd rep and so on**

DWOD:
7 ROUNDS

• 5 BOX JUMPS @ 95% MAX HEIGHT
• SKIP 30s ***SPEED SKIPPING**
• MR PULL UPS BY ANY MEANS

SAQ:

1. KARAOKE 10 yrds AND RETURN X 10
2. HOCKEY HOPS ON 2" HIGH STEP 30s/30s X 10
3. FRONT TAP ON 2" HIGH STEP 30s/30s X 10
4. LATERAL HOPS X 8 INTO FULL SPRINT X 20 m

CHEST DAY
INCLINE BB PRESS X 4
INCLINE FLY X 4
FRONT CABLE RAISE X 4

WOD NOV-12-11

SWOD: REST
DWOD:
PERFORM 150 PUSH UPS FOR TIME
then
5 ROUNDS
10 BEAR HOPS
5 TOWEL PULL UPS

SHOULDERS/CHEST
INCLINE DB PRESS 3 X MR
LAT RAISE 3 X MR
INCLINE DB FLY 3 X MR
REVERSE GRIP CABLE ROW 3 X MR
HINDU PUSH UPS/ HAND STAND PUSH UPS 3 X MR

WOD NOV-10-11

SWOD:
PUSH PRESS 5 X 5 @ 80%, 3 X 1@ 90%, 3 X 1 @ 95-100%

DWOD:
7 ROUNDS AFAP

• 8 DIPS
• 12 TUCK JUMPS
• 16 KETTLE BELL SWINGS

SHOULDERS:
REVERSE GRIP DUMBELL MILITARY PRESS 3 X 12
LAT RAISE TO FRONT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR

PLYOMETRIC DAY
15 CLAPPING PUSH UPS X 4
EXPLOSIVE PUSH UP OVER A LINE 5 ROUNDS X 10
WALKING RENEGADE PUSH UPS 3 X 12

WOD NOV-9-2011

TODAY IS A REST DAY
Ensure to stretch 20 min, slow breathing focusing on stretching further than in warm  ups and cool downs

WOD NOV-8-2011

SWOD: 
SNATCH BALANCES 5 X 5 @ 80% 1 RM
OVER HEAD SQUAT 4 X 8

DWOD:
7 ROUNDS

1. RUN 100m
2. 6 POWER CLEANS
3. 3 BURPEES

SHOULDERS /LEGS/ ABS
FRONT PLATE RAISE 3 X MR
LAT RAISE 3 X MR
AROUND THE WORLDS DB 30# 3 X 5 RIGHT / 5 LEFT
GHD SWISS BALL CURL 3 X 12
5 PISTOLS/SIDE 3 ROUNDS ON BOSU BALL
5 X 12 V-UPS

WOD NOV-7-11

SWOD: SINGLE LEG DB SQUATS 3 X 12/LEG
BENCH PRESS FIND 1 RM

DWOD:
5 ROUNDS
1 ROUND =
PRESS X 1
BURPEE CHIN UP X 1
PRESS X 3
BURPEE CHIN UP X 3
PRESS X 5
BURPEE CHIN UP X 5

BACK/BICEPS
- BB ROW
- SINGLE ARM TOWEL PULL
- SUPER MANS
- PREACHER CURL
-DB HAMMER CURL
-PLATE CURL

WOD NOV-5-2011

SWOD: REST

DWOD: 5 ROUNDS AFAP

9 THRUSTERS @ 135 lbs
20 YRD BEAR CRAWL
7 TIRE SLAMS / BALL SLAMS

**WHEN DOING THE BALL SLAMS, DRIVE YOUR POWER FROM YOUR HIPS, THROW THE BALL THROUGH THE FLOOR, CATCH, RAISE ABOVE THE HEAD ONTO TOES AND DRIVE THE BALL AGAIN THROUGH THE FLOOR**

BACK : WIDE GRIP CONTROLLED PULL DOWN 3X MR
LOW LAT ROW 3 X MR
SUPERMAN EXTENSIONS 3 X 12-15
ABS:
V-UPS
BIKE CRUNCH 30s X 3
WIGGLE WAGGLE SIDE 3 X 10/SIDE

WOD NOV 4-11

SWOD:

•  BENCH 5 @80%, 3 @ 90% , 3 @% 95 OR >
• CHIN UPS 3 X MR
• OVERHEAD SQUAT 5X5 @ 65% 1 RM

DWOD:RUN 400m

• 50 BOX JUMPS
• RUN 400M
• 50 BURPEES
• RUN 400M

BICEPS/TRICEPS DAYPREACHER CURL 3 X MR
CLOSE GRIP PUSH UPS 3 X MR
DB HAMMER CURL 3 X MR
SKULL CRUSHERS 3 X MR
PLATE CURL 3 X MR
TRICEP CABLE PRESS DOWN 3 X MR

WOD NOV 3/2011

SWOD:
HANG CLEAN --> JERK 3,3,3,3,1,1

DWOD:
8 ROUNDS
ROW X 1 MIN AFAP
EXPLOSIVE PUSH UPS X 5 THAN 8 KB SWINGS
**REST 30s BTW ROUNDS**

SAQ:
MEDICINE BALL PUSHUPS 4 X 10
LADDER PUSH UPS 4 X 10
15 YARD SHUTTLE DRILL
3 CONE CHANGE DIRECTION DRILL

CHEST/SHOULDERS
INCLINE DB PRESS 3 X MR (CHEST)
PLATE FRONT RAISE 3 X MR
FRONT CABLE RAISE 3 X MR (CHEST)
LAT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR
WIDE GRIP INCLINE PUSH UPS 3 X MR (CHEST)
TOWEL FLY 3 X MR (CHEST)

WOD OCT-31-2011

HALLOWEEN HELL
SWOD:
RACK PRESS 4 X MR @ 85% 1 RM
BARBELL STEP UP 3 X MR / SIDE USE 45% 1 RM

DWOD:

• 50 Box jump
• 50 Jumping pull-ups
• 50 Kettlebell swings
• 50 Split lunges
• 50 Knees to elbows
• 50 Push press (DB)
• 50 Deadlifts @ 135m 95f
• 50 Wall ball shots
• 50 Burpees
• 50 seconds of speed skipping

WOD OCT-28-2011

SWOD: 4 X MR PULL UPS ANY WAY ABOVE THE BAR
DWOD:
TABATTA SKIPPING DRILLS
TABATTA SLEDGE STRIKES
TABATTA BURPEES
**Tabatta= 20seconds on 10 seconds rest for total of 8 rounds = 4 min**

WOD OCT-27-2011

SWOD:
BENCH PRESS 5 X 5 @ 85%, 3X3 @ 90%, 3X 1 @ 95/>%
PRESS FIND NEW 1 RM

DWOD:
4 ROUNDS

• SQUAT BODY WEIGHT 10X
• POWER CLEANS 6 X
• SQUAT BODY WEIGHT 10X
• POWER CLEAN 6 X

SAQWOD:
3 CONE DIRECTIONAL CHANGE DRILL 10 MIN
EXPLOSIVE PUSH UP TO HOP OVER TO EXPLOSIVE PUSH UP TO HOP OVER 6 ROUNDS X 10

WOD OCT-25-2011

SWOD: DEAD LIFT 5 X MR W' BODY WEIGHT
JUMPING WEIGHTED PULL UPS 3 X MR

DWOD:
5 ROUNDS
10 X KETTLE BELL OVER HEAD THROW RIGHT
10 X KETTLE BEL OVER HEAD THROW LEFT
FARMERS CARRY 100m

SAQ:
10 ROUNDS 8 BOX OVERS* SIDE TO SIDE* TO 20 YRD SPRINT
REACTION DRILL X 20 MIN REST AS NEEDED

WOD OCT-24-11

SWOD: SQUAT 5-5-3-1-1-1
L-SIT HOLD 3 X MT
HOLLOW ROCK 3 X 10

DWOD:
5 ROUNDS
20 SWITCH LUNGES
10 BOX JUMPS
5 PULL UPS

CONDITIONING
2 MILES
JOG 2 MIN WALK 1 MIN UNTIL REACHING 2 MILES

WOD OCT-22-11

SWOD: REST DAY

DWOD:
COMPLETE 8 ROUNDS

1. RUN 250m OR 1/4 mile
2. 50 KETTLE BELL SWINGS
3. RUN 250m
4. 50 MEDICINE BALL CLEANS
5. RUN 250m
6. 50 PUSH UPS

WOD OCT-21-2011

SWOD: LATERAL LUNGES W' DB IN RACK POSITION 4 X 12/SIDE

DWOD:
5 ROUNDS AFAP
50 SLEDGE STRIKES LEFT
50 SLEDGE STRIKES RIGHT
20 SIT UP=> STAND UP

SAQ: **PLEASE REMEMBER THIS PROGRAM IS FOR ADVANCED ATHLETES, IF YOU ARE AN ATHLETE AND WANT TO TRAIN PLEASE CONTACT ME AT SNAP FITNESS INNISFAIL**
LADDER DRILL KARAOKE X 10
LADDER DRILL HIGH KNEES X 12
LADDER DRILL LATERAL HIGH KNEES X 10
LADDER DRILL HOP SCOTCH X 12
BOX DRILL 1/2/3/4

WOD OCT-20-2011

SWOD:

• BENCH PRESS 5 X 1 AIM FOR NEW PR ON LAST SET
• WEIGHTED DIPS 4 X MR USE ADDITIONAL 20# MEN/10# WOMEN

DWOD:
4 ROUNDS

• WAVE SQUATS WITH BB USING 50% 1RM X 2 rest 45s
• WAVE SQUATS W' BB USING 50% 1 RM X 2 rest 45s
• 5 POWER CLEANS rest 45s
• 5 POWER CLEANS rest 45s

**REST 2 MIN BTW ROUNDS**

SAQ:

• PLYOMETRIC DAY LADIES AND GERMS
• RENEGADE GATOR CRAWL WITH 20#  3 ROUNDS X 12
• MEDICINE BALL PUSH UPS 4 X 10 rest 1 MIN BTW ROUNDS
• ROPE SLAMS 4 X 10
• AROUND THE WORLD W' ROPE 2 SETS X 10 EACH SIDE
• WAVE 30s ON 30s REST X 8

WOD OCT-18-2011

SWOD: 
POWER SNATCH ==> WARM UP X 10 @ 25% 1RM
               - 5 X 5 @ 65%, 3 X 2 @ 85%, 5 X 1 @ 95%
SWISS BALL HAMSTRING CURLS 3 X 12 *USE PLATE IF WEIGHT FEELS INSUFFICIENT**
DWOD:    5 ROUNDS
DB HANG CLEAN X 10
*REST 30s*
BURPEE PULL UPS X 10
*REST 30s*
SIT UP STAND UPS X 10
*REST 30s*
SAQWOD:
*this workout is sport specific and should only be conducted with a certfied professional, email me if you have questions or are looking at training for the athlete*
6 cone change direction drill
25 yard ladder drill
triagle drill
4 cone quick feet drill to ladder high knee sprint
**done for 20 min each with about 30s of rest as needed**

plyometrics
- ladder push up in/out 4 lengths
-ball push  up 4 x 10
-explosive push up 4 x max rep
-db bear crawl renegade row 4 x 12

WOD OCT-17-2011

SWOD:
FRONT SQUATS 4x2 @ 80%, 5x1 @ 90%, 1 @ >95%
DEAD LIFTS BODY WEIGHT 3 X MR
HAND STAND HOLDS 4 X MAXT TIME (MT) RESTING 60s BTW SETS

DWOD: 5 ROUNDS
5 MAN MAKERS **RENEGADE ROW to PUSH  UP to SQUAT CLEAN to PRESS to 2 LUNGES
http://www.youtube.com/watch?v=ktRFrqTt1CY
5 DEAD LIFTS
200m RUN
**REST ONLY AS NEEDED BETWEEN SETS**

SAQ ** THESE ARE SPECIALTY ENDURANCE/SPEED/ AGILITY EXERCISES FOR ATHLETES, FOR MORE INFORMATION PLEASE EMAIL ME IF YOU ARE LOOKING TO TRAIN**

6 LATER HOPS *20" HURDLE* RIGHT INTO FULL SPRINT OF 15 YARDS 12 ROUNDS
**REST IS YOUR WALK BACK**
DBL BOX JUMP * 1/2 OF MAX HEIGHT - 2/3 OF MAX HEIGHT* REST 30s BTW ROUNDS X 15
BOX DRILL : CADENCE IS AS FOLLOWS
-1,2,3,4   4321 X 4
-2431      1324 X 4
-2323      4141 X 4
- 1212    3434  X 4
LADDER DRILLS 8 X KARAOKE
                              8 X HOP SCOTCH
                              8 X LATERAL HIGH KNEES
                              8 X ALT QUICK TOUCH

WOD OCT-12-11

SWOD/DWOD 
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
--- AS SEEN ON CROSSFIT FOOTBALL---

FWOD:
COMPLETE 10 ROUNDS
21 FRONT SQUATS
21 PUSH PRESSES
21 THRUSTERS

WOD OCT-12-2011

SWOD: REST DAY
AWOD: REST DAY
SAQWOD: REST DAY
DWOD:
ACTIVE RECOVERY, JOG 2-3 MILES AND STRETCH MIN 30 MIN.

WOD OCT-11-11

SWOD:
DEEP DEADLIFT FIND 5 RM
***Standing on a box, perform a full deadlift grabbing the bar from normal ground position***
PULL UPS NEUTRAL GRIP 3 X MR

SAQWOD:
10 ROUNDS
RENEGADE GATOR CRAWL PUSHUPS X 10
10 BURPEE REACTION DRILLS
JUMP SQUAT X 10
than
--> 10 karaoke ladders
      10 hop scotch ladder drills
      10 box hop into high knees
      10 box hop into hop scotch
      10 box hop into lateral high knees

DWOD:
7 ROUNDS
FARMERS CARRY 50 YARDS  AHAP
10 JUMP SQUATS
MAX REP TRUE PUSH UPS

WOD OCT-9-2011

SWOD: REST
DWOD:
10 ROUNDS
1 ROUND =
-->10 DB FRONT SQUATS
     10 DB PRESSES
     10 DB SQUAT CLEANS INTO PUSH PRESS
**TRY TO GO HEAVIER EACH ROUND, REST AS NEEDED**
AWOD:
FARTLEK TRAINING 1 HOUR SPRINT EVERY MIN FOR 8s, JOG THE REST FOR A TOTAL OF 1 HOUR

WOD OCT-6-2011

SWOD:
BENCH PRESS 5X3 @ 75%, 5 @ 80%, 2X2 @ 85%, 2X3 @ 90%

DWOD:
9 ROUNDS
PUSH UPS X 9 INTO
BOX JUMPS X 10 INTO
20 YARD FULL SPRINT ** TOUCH @ 10 YARDS AND RETURN**
**After your last push up thrust yourself upward into a jump up onto the box, on your last box jump, jump down and upon landing explode into a full sprint**

ATHELETE WOD:
21-19-7-11-9-7-5

POWER CLEAN @ 135#
JUMP TOE TOUCHES
--> AFTER EACH SET PERFORM 4 BURPEE JUMPS WALL TOUCHES @ 10ft

WORKOUT OF THE DAY OCT-5-11

SWOD:
PRESS FIND 5 RM
SQUAT 5 RM

ATHLETE WOD:    COMPLETE 5 ROUNDS
BB SPLIT LUNGE X 5/SIDE
3 BOX HOP OVERS RIGHT INTO A FULL SPRINT 10 YARDS

DWOD:
12 MIN AMRAP
SQUAT MED BALL RAISE X 7
THAN
ST 1 ==> BURPEES X 7
ST 2 ==> DB HANG CLEANS X 9
ST 3 ==> DB PUSH PRESS X 11
**after each station return to squat med ball raise, after all 3 stations complete = 1 round**

WORKOUT OF THE DAY OCT-4-2011

SWOD:
SQUAT FIND 5 RM
POWER SNATCH 4 X 5
PRESS 5 RM

AWOD:
7 ROUNDS
WEIGHTED WALKING LUNGES X 10/SIDE
3 JUMP OVERS ==> INTO A SPRINT OF 10 YARDS TOUCH AND RETURN

DWOD:
WALKING LUNGES X 10/ SIDE
30 BOX JUMPS
20 KB SWINGS

workout of the day SEPT-29-11

SWOD:
POWER SNATCH 3,3,2,2,1,1,1,1
OVER HEAD SQUAT 3 X 5

DWOD:
HINDU PUSH UPS 5 X MR

SPEED TRAINING
==> FIND A HILL ABOUT 45 DEGREE GRADE ABOUT 60 YARDS LONG.  STARTING AT THE TOP SPRINT FULL SPEED DOWN
==> ON WAY BACK UP BOUNDING SKIPS **drive your knee up as high as possible while skipping with the opposing foot, than switch, kind of like a very exaggerated skip**
6 ROUNDS 45s REST BTW ROUNDS

workout of the day sept-28-2011

Active recovery/rest day
Jog 1 mile
stretch 20 min
Jog 1 mile with 40# pack
stretch 20 min

WOD SEPT-27-2011

SWOD:
DEAD LIFTS 3 @ 80% 1 RM, 2X2 @ 85%, 3X3 @ 90% 1 RM

DWOD:
2-4-6-8-10-9-7-5-3

• OVER THE BAR BURPEES
• DB HANG CLEANS

**over the bar burpees done as a burpee than jump over the bar, complete another burpee, jump back over the bar**

CWOD *cardio workout of the day*

• 5 sets Run 400m resting 2 min between runs.
• 2 sets Run 1 mile resting 5 min between runs.

WOD SEPT-26-2011

SWOD:
4X4 PRESS
DEADLIFT 4X10 @ BODY WEIGHT

DWOD:
AMRAP 20 MIN
20 WALL BALLS
20 TOES TO BAR / LEG RAISES
20 TUCK JUMPS

FWOD:
100 BACK EXTENTIONS
100 SIT UPS
100 PUSH UPS

WORK OUT OF THE DAY SEPT-23-11

SWOD:
BERGERNER WARM UP ** 3 CLEAN PULLS 3 HANG SNATCHES 3 O/H SQUATS**
==> perform the warm up 10 times resting 30s between sets

• PERFORM POWER SNATCH X 2 ON THE MIN X 10 MIN  75% OF 1 RM

DWOD:
AMRAP IN 20 MIN

• 10 RING CAGE PULLS
• 10 RING PUSH UPS

FWOD:
12 ROUNDS

• 10 CAGE PULLS
• 10 PUSH UPS

==> **Alternate between reg push ups and wide grip push ups**
***regular push up = hands placed shoulder width apart and thumbs line up with outside of chest, keep elbows in tight to body and perform a full push up chest to ground and return to start***
***Wide grip push  ups= hands are placed so that elbows are about 90degree angle when laying flat on your stomach with hands firmly placed on the ground roughly 12'' from outside of your chest on either side and perform a full push up***

WORKOUT OF THE DAY SEPT-22-2011

SWOD:

• PRESS 5,5,3,3,1,1,1,1 *aim to hit at least 95% 1 RM*
• FULL SIT UPS 3 X MR
• WEIGHTED PULL UPS 4 X MR *add on 10% of body mass*

DWOD:

• RUN 1 MILE AFAP
• 101 PARTNER PUSH UPS *with another person do push up for push up... Eg: you do 1 partner does one, than u do 2 partner does 2 and so on up to 10 push ups, than count back down to 1*
• RUN 1 MILE AFAP
• 101 SQUATS *done in same manner as above*
• RUN 1 MILE AFAP

FWOD:
SAME AS DWOD

WORKOUT OF THE DAY SEPT-19-2011

SWOD:
WAVE SQUAT WITH DB IN RACK POSITION 3 X 12
SIT UP TO STAND UP 3 X 12

DWOD:
8 ROUNDS

• POWER CLEAN X 6 @ 60% BODY WEIGHT
• FARMERS CARRY X 40 YARDS
• BURPEES BROAD JUMPS BACK TO START

** FOR FIRST ROUND DO BURPEE BRAOD JUMPS BACK TO START... FOR 2ND ROUND DO BURPEE BROAD JUMPS TO WEIGHTS AND RETURN THAN START POWER CLEANS AND SO ON SO FORTH**

FWOD:

• 300 WORKOUT
• 30 SQUATS
• 30 PUSH UPS
• 30 PULL UPS
• 30 PRISON SQUATS
• 30 HINDU PUSH UPS
• 30 CAGE PULLS
• 30 SIT UPS
• 30 SPLIT LUNGES
• 30 BURPEES
• 30 MOUNTAIN CLIMBERS

WORKOUT OF THE DAY SEPT 17 2011

SWOD: REST DAY
DWOD:
COMPLETE 3 ROUNDS
"FIGHT GONE BAD" seen on crossfit.com

• WALL BALLS
• SUMO DEAD LIFT HIGH PULLS
• BOX JUMPS
• PUSH PRESS
• ROW FOR CALORIES

**EACH EXERCISE IS DONE FOR 1 MIN, ONCE SWITCH IS CALLED AT THE 1 MIN MARK THE INDIVIDUAL MUST MOVE IMMEDIATELY TO THE NEXT EXERCISE. THE GOAL IS TO OBTAIN THE MAX NUMBER OF REPS IN EACH MIN OF EACH EXERCISE**

WORKOUT OF THE DAY SEPT-16-2011

SWOD:

• POWER CLEANS 2,2,2,1,1,1 THAN AMRAP WITH 50% OF 1 RM

DWOD:
10 ROUNDS

• WATER JUG CLEAN X 10 then...
• 10 GALLON WATER JUG FARMERS CARRY X 50m
• FRONT SQUATS WITH WATER JUG X 20

FWOD:

• 100 PUSH UPS
• JOG 1 MILE
• 100 SQUATS
• JOG 800M
• 75 PUSH UPS
• JOG 800M
• 75 SQUATS
• JOG 600M
• 50 PUSH UPS
• JOG 600M
• 50 SQUATS

WORK OUT OF THE DAY SEPT-15-11

SWOD:
DEADLIFT 3X3 @ 85%, 3X 2 @ 95%, 3X1 @ 95%
SEATED DB PRESS 3.3.3.3.3

DWOD:
TABATTA DRILLS
SPRINTS
BURPEES
TUCK JUMPS
PUSH UPS

FWOD:
SAME AS DWOD

WORKOUT OF THE DAY SEPT-13-2011

SWOD:
BENCH PRESS @ BODY WEIGHT MAX REPS EVERY 2 MIN X 5

DWOD:
5 ROUNDS OF THE FOLLOWING
20 WALL BALLS
20 BOX JUMPS 20"
20 WALKING LUNGES

FWOD:
PERFORM 100 PUSH UPS
PERFORM 100 TUCK JUMPS
PERFORM 100 TOWEL CAGE PULLS

WORKOUT OF THE DAY SEPT-12-11

SWOD:  

• SQUAT 20@ 75% 1 RM
• SQUAT TO FIND A 20 RM

DWOD:
          21-17-13-9

• THRUSTERS
• PUSH UPS
• PULL UPS

FWOD:

• PUSH PRESS 3 X MR @ 85% 1 RM
• TOWEL CAGE PULLS 3 X MR

than 4 ROUNDS OF FOLLOWING
***1 ROUND IS 20 SETS COMPLETED OF THE FOLLOWING***

• 2 PUSH UPS
• 2 CAGE PULLS

WORKOUT OF THE DAY SEPT-10-11

Sorry everyone Was on vacation... Today's workout of the day
SWOD: PUSH PRESS 3,3,2,1,1,1
-CAGE PULL 4 X MR IMMEDIATELY AFTER EACH 1 REP PUSH PRESS REST 2 MIN BTW EFFORTS
DWOD:
3 ROUNDS **1 round consists of 2 x of each round below**
RUN 100m
20 KB SWINGS
20 BURPEE BOX JUMPS
20 PULL UPS
RUN 200m
15 KB SWINGS
15 BURPEE BOX JUMPS
15 PULL UPS

WORKOUT OF THE DAY SEPT-8-2011

SWOD:
POWER SNATCH FIND 2 RM *cffb website*

DWOD:
4 ROUNDS

• 1 MIN SIT UP BALL THROWS
• 1 MIN CAGE PULLS
• 1 MIN PUSH UPS
• RUN 400m

FWOD:
12 ROUNDS

• 5 PULL UPS
• 10 PUSH UPS
• 15 SQUATS
• 20 SIT  UPS

REST DAY

WORKOUT OF THE DAY SEPT-06-2011

SWOD:

• WEIGHTED JUMPING PULL  UPS 3 X MR
• DB PRESS 3 RM

DWOD:
10 ROUNDS

• BOX HOP X 3 @ 20"
• 20 PUSHUPS
• SPRINT 40 YARDS

FWOD:

• ROW 500m
• 20 FRONT SQUATS
• RUN 800m
• 20 POWER CLEANS
• ROW 1000m
• 20 PRESSES
• RUN 1000m

WORKOUT OF THE DAY SEPT-5-11

SWOD:

• HSPU 3 X MR
• MH BOX JUMP

DWOD:
AMRAP 15 MIN

• 15 SDHP
• 15 KB SWINGS
• 15 TUCK JUMPS

FWOD:

• RUN 1 MILE
• 50 PULL UPS
• RUN 1 MILE
• 50 PUSH UPS
• RUN 1 MILE
• 50 SQUATS
• RUN 1 MILE
• 50 SIT UPS

**AFTER THE FWOD/ DWOD/ SWOD OF YOUR CHOICE DO A 2 MILE 25# PACK HIKE (7.5 degree Incline on treadmill)**

WORKOUT OF THE DAY SEP-2-11

SWOD:

• HANG CLEANS 5x3 @ 75% 1 RM

DWOD:
15 RFT

1. BB THRUSTERS x 5
2. PULL UPS x 5
3. BURPEE BROAD JUMPS x 5

FWOD:

1. 800m RUN
2. 100 WALL BALLS
3. 100 SLEDGE STRIKES (50/SIDE)
4. 400m RUN
5. 50 WALL BALLS
6. 50 SLEDGE STRIKES (25/SIDE)
7. 800m RUN

WORKOUT OF THE DAY SEPT 1/11

SWOD:
BENCH PRESS FIND 3 RM, THAN 5X3 @ -10%
FULL SQUATS *BUM TO HEEL* 3 X 10 @ BODY WEIGHT

DWOD:

• 1 min plank hold
• 20 push ups
• 90 sec. plank hold
• 20 push ups
• 120 sec plank hold
• 20 push ups
• 15 V-ups
• 8 pull ups
• 15 V-ups
• 8 pull ups
• 15 V-ups
• 8 pull ups
• 50 abmat sit ups
• 20 TTB

*SEEN ON CROSSFIT US*

workout of the day au-31-11

REST DAY

WOD AUG-30-2011

SWOD:

1. DEAD LIFT 3,3,5,5,1,1
2. SUPINE RING ROWS 3 X MR

DWOD:
AMRAP 12 MIN

1. RING DIPS X MR
2. HSPU X MR
3. POWERCLEAN X 10 @ 65% 1RM

FWOD:
5 ROUNDS FOR TIME

1. 40 PUSHUPS
2. 50 SIT UPS
3. 60 SQUATS

WORKOUT OF THE DAY

MAX DAY

1. BENCH PRESS FIND 1 RM
2. SQUAT FIND 1 RM
3. DEADLIFT FIND 1 RM
4. POWER CLEAN FIND 1 RM
5. PRESS FIND 1 RM

** YOU HAVE 3 ATTEMPTS AT EACH TO FIND YOUR 1 RM.  ENSURE A SUFFICIENT WARM UP WITH NOMINAL WEIGHT PRACTICING THE MOVEMENT.  THAN START.  ENSURE A GOOD STRETCH BEFORE AND AFTER**

Hey guys Ill be back from vacation on monday and start my workouts of the day being posted again. Any questions or comments feel free to post.

WORKOUT OF THE DAY AUG-22-2011

SWOD:

• WAVE SQUAT W' BARBELL @50% OF BODY WEIGHT 3 X 12
• THRUSTER FIND YOUR 5 RM

DWOD:
             9 ROUNDS

• DB POWER CLEANS TO BOX JUMP
• 9 PULL UPS
• 9 SIT UPS

FWOD:
5 ROUNDS

• CHEST PRESS @ 50% BODY WEIGHT MR
• PULL UPS MR
• SHOULDER PRESS @75% BODY WEIGHT MR

**record max reps/weights and post to comment**

WORKOUT OF THE DAY AU-20-11

BASIC WARM UP/STRETCH X 10 MIN

SWOD: REST DAY

DWOD:
3 ROUNDS *REST 2 MIN BTW ROUNDS*
Complete the following cycle 5 times with 135 lbs:

• Power Clean
• Front Squat to Push Press
• Back Squat
• Rack Jerk

Sprint 400m
**SEEN ON CROSSFITFOOTBALL.COM**

FWOD:

• 100 PUSHUPS
• 100 PULL UPS
• 100 AIR SQUATS
• 100 HANGING LEG RAISES
• 100 BALL SLAMS
• 100 WALL BALLS
• 100 SLEDGE HAMMER STRIKES/SIDE

WORKOUT OF THE DAY AU-19-2011

BASIC WARM UP/STRETCH 10 MIN

SWOD:
RING DIPS 3 x MR
SNATCH BALANCE WITH 135# 5x5

DWOD:
5 ROUNDS

• PUSHUPS X MR
• 10 BURPEES LATERAL JUMPS
• ROW 500m

FWOD:
5 ROUNDS

• MAX REP PUSHUPS
• MAX REP PULL UPS
• 50 SUMO DEADLIFT HIGH PULLS

WORK OUT OF THE DAY AU-18-2011

WARM UP
RUN 400m, BEAR CRAWL 50yrds, SPLIT LUNGES X 10/SIDE
STRETCH

SWOD:

• BACK SQUAT 5 RM
• PUSHUP WITH WEIGHT VEST 5xMR
• PULL UP HOLD AT PEAK 3x MT

DWOD:

• SPRINT 100m
• KB SQUAT CLEAN X 20
• HSPU MR
• SPRINT 100m
• KB SQUAT CLEAN X 15
• HSPU MR
• SPRINT 100m
• KB SQUAT CLEAN X 10
• HSPU MR
• SPRINT 100m
• KB SQUAT CLEAN X 5
• HSPU MR
• SPRINT 100m

WORKOUT OF THE DAY AU-16-11

BASIC WARM UP/ STRETCH 10 MIN

SWOD:

• HANGING SNATCH 8x3 @ 80% 1 RM
• OVERHEAD SQUAT 3,3,3,1,1

DWOD:

• RUN 200m
• 30 KB SWINGS
• 40 SQUATS
• RUN 200m
• 20 BURPEES
• 30 SDHP
• RUN 200m
• 10 CLAPPING PUSHUPS
• 20 KB SNATCHES RIGHT
• 20 KB SNATCHES LEFT
• RUN 1 MILE

FWOD:
20 MIN AMRAP

• 20 KB SWINGS
• 20 SQUATS
• 20 BACK EXTENSIONS

workout of the day aug-15-2011

BASIC WARM UP & STRETCH X 10 MIN

SWOD:

• BENCH PRESS 5,5,5,3,3,1
• SQUAT CLEANS 8x3  @ 75% OF 1 RM

DWOD:
15 AMRAP

• 15 PUSHUPS
• 15 SUPINE RING ROWS
• 15 BACK EXTENSIONS

FWOD:
12 ROUNDS AFAP

• 10 RELEASING PUSHUPS
• 20 SQUATS
• 1 MIN SPIN CYCLE OR QUICK FEET DRILL

WORKOUT OF THE DAY AU-13-11

SWOD: REST DAY

DWOD:
          4 ROUNDS FOR TIME

• 50 WALL BALLS
• 40 CLAPPING PUSHUPS
• 30 BOX JUMPS
• 20 KETTLE BELL SWINGS
• 10 THRUSTERS

FWOD:
SPRINT :  

• 100m REST 30s
•  80m REST 30s
•  60m REST 30s
•  40m REST 30s
•  20m REST 2 MIN

*ONCE COMPLETED REPEAT BUT START WITH 20m AND WORK BACK TO 100m*

WORKOUT OF THE DAY AU-11-11

SWOD:

• RING DIP L HOLD 3 X MR
• HOLLOW ROCK 4 X 15

DWOD:
          21-19-17-17-19-21

• RING PUSHUPS
• DEADLIFTS @ 135# F 225# M
• CAGE PULLS

FWOD:
SAME AS DWOD
ADD IN
10x 100m SPRINT

WORKOUT OF THE DAY AU-11-11

BASIC WARM UP/STRETCH 10 MIN

SWOD:

• BENCH PRESS 12x3 @ 80% 1RM
• SQUAT 12x2 @ 80% 1 RM

DWOD:
5 ROUNDS FOR TIME

• RUN 250m W' WEIGHT VEST
• 10 BURPEES
• 30 PUSHUPS W' WEIGHT VEST

FWOD:
5 x 50yard shuttle run

• @ 10 yrds do 2 push ups
• @ 20 yrds do 2 burpees
• @ 30 yrds do 2 jump squats
• @ 40 yrds do 2 full sit ups

sprint through last shuttle

WORKOUT OF THE DAY

REST DAY

WORK OUT OF THE DAY AU-9-11

JOG 1 MILE/ STRETCH 10 MIN

SWOD:
POWER SNATCH .8x2 45s rest between efforts
RESISTANCE SPRINTS (done via 1 person holding a rope, with a chute, or attached weights)

• 5x 50 yrd sprints
• 5x40 yrd sprints
• 5x30yrd sprints
• 10x10 yrd sprints
• 2x100 yrd sprints

DWOD:
          AMRAP IN 20 MIN

• 20 KB SWINGS
• 15 BURPEE PULL UPS
• 10 BOX JUMPS

FWOD:
          30-25-20-15

• POWER PUSHUPS **release from floor at peak of pushup**
• JUMP SQUATS
• WALL BALLS

WORKOUT OF THE DAY AU-8-2011

BASIC WARM UP/STRETCH

SWOD:

• SQUAT CLEANS 3x5 add another 5% do another 3x5 add another 5% do 3x5
• DEADLIFTS FIND 5 RM

DWOD:
DIRTY 30's
           3 ROUNDS

• 30 PUSHUPS
• 30 PULL UPS
• 30 BURPEES
• 30 TOES TO BARS
• 30 KB SWINGS
• 30 SDHP
• 30 THRUSTERS

FWOD:
DUMBELL PUSH PRESS 3x8
BENT OVER BARBELL ROW 3x8
DEADLIFTS 3 x 12
PULL UPS 3 x MR
FRONT SQUATS 3x10

WORKOUT OF THE DAY AUGUST-6-2011

WARM UP JOG 1 MILE, BEAR CRAWL 50yrds, 20 CLAPPING PUSHUPS
STRETCH X 10 MIN

SWOD: REST DAY
DWOD:
       3 ROUNDS

• 1 MIN THRUSTERS
• 1 MIN REST
• 1 MIN BURPEES
• 1 MIN REST
• 1 MIN SIT UP STAND  UPS
• 1 MIN REST
• 1 MIN TIRE FLIPS
• 1 MIN REST

FWOD:
SAME AS DWOD
ADD IN ARMS

• ALT DUMBELL CURL
• CBL PRESS DOWN
• PREACHER CURL
• SKULL CRUSHERS
• HIGH PULLEY CBL CURL
• OVERHEAD ROPE PRESS DOWN
• PLATE CURL
• CLOSE GRIP PUSHUPS
• CONCENTRATION CURL DB R/L
• DIPS

**EACH EXERCISE DONE TO MAX REPS USE A WEIGHT THAT YOU WOULD MAX OUT BETWEEN 8-12**

WORKOUT OF THE DAY AU-5-2011

WARM UP 5 K RUN/STRETCH

SWOD:

• OVER HEAD SQUAT 5,5,5,3,1
• CLEAN AND JERK 3,3,3,3,3,3

DWOD:
3 ROUNDS AFAP

• 10 PULL UPS
• 20 PUSHUPS
• 30 SQUATS
• 40 BOX JUMPS

FWOD:
SAME AS DWOD

CORE:
L-SIT HOLD 3XMT
PLANK ON BOSU BALL/STABILITY BOARD  2 X MT

WORKOUT OF THE DAY AUGUST 4-2011

BASIC WARM UP/STRETCH

SWOD:

• BENCH PRESS 10X3 @80% 1 RM ONLY 45s REST
• BARBELL HOPS 3 X MR

DWOD:
REPEAT TWICE

• 5 HANDSTAND PUSHUPS
• 10 WALL BALLS
• 15 BALL SLAMS
• 20 BOX JUMPS
• 10 HANDSTAND PUSHUPS
• 20 WALL BALLS
• 25 BALL SLAMS
• 30 BOX JUMPS

FWOD:
AMRAP IN 9 MIN

• 3 HANDSTAND PUSHUPS
• 6 DIPS
• 9 FULL SQUAT BOX JUMPS

workout of the day august-2-2011

BASIC WARM UP / STRETCH X 10 MIN

SWOD:

• DEADLIFT 5,5,5,2,2,1
• RING PULL UPS 3 X MR

DWOD:

5 ROUNDS TIMED

• RING DIPS X MR
• 50 SQUATS
• SPRINT 20m/SPRING BACK 20m

FWOD:
AMRAP IN 20 MIN

• 50 SQUATS
• 50 PUSHUPS
• 50 TUCK JUMPS

WORKOUT OF THE DAY AUGUST 1ST NEW DAY NEW AGE

SWOD:
HANG SNATCH 3,3,3,3,3
FIND 3 RM PRESS

DWOD:

5 ROUNDS *EACH EXERCISE IS PERFORMED FOR 1 MIN AND YOU REST FOR 1 MIN BETWEEN EACH ROUND*

• PUSH PRESS
• BOX JUMPS
• KETTLE BELL SWINGS
• WALL BALLS
• BOX JUMPS

FWOD:

PERFORM 100 BURPEES RESTING ONLY AS NEEDED.  RECORD TIME AND POST TO COMMENT

WORKOUT OF THE DAY JUL 30-2011

WARM UP JOG 1 MILE AIM TO BEAT 15min
STRETCH X 10 MIN

SWOD: REST DAY
DWOD:

PERFORM 3 ROUNDS AS EACH ROUND TIMED

• 100 THRUSTERS
• 100 KB SWINGS
• 100 SQUATS

FWOD:
SAME AS DWOD

WORKOUT OF THE DAY JUL-29-2011

WARM UP JOG 1 MILE/ STRETCH X 10 MIN
SPECIFIC WARM UP AS PER EXERCISE

SWOD:

• BACK SQUAT 5X5 @ 80% 1 RM
• BENCH PRESS 1X8 *AIM TO ADD 5# EACH SET*

DWOD:

• RUN 800m
• 15 CURTIS P'S
• 50 WALL BALLS
• RUN 800m
• 10 CURTIS P'S
• 40 WALL BALLS
• RUN 800m
• 5 CURTIS P'S
• 30 WALL BALLS

FWOD:
          5 ROUNDS

• 20 WALL BALLS
• 20 BALL SLAMS
• 20 YARD SHUTTLE RUN

WORKOUT OF THE DAY JUL-28-2011

BASIC WARM UP/ STRETCH

SWOD:
L-HOLD PULL UPS 3 X MR
RING DIPS 4 X MR

DWOD:
AMRAP 20 MIN

SUPINE RING ROWS X MR
RING PUSHUPS X MR
SPRINT 100m

FWOD:
12 ROUNDS
PUSHUPS X 10
PULL UPS X MR
AIR SQUATS X 10

WORKOUT OF THE DAY JUL-27-2011

WOD: REST DAY... CARDIO
SPIN BIKE CIRCUIT
AFTER WARM UP OF 5 MIN JOG/BIKE
30s HIGH RESISTANCE 1 min rest x 4
1 min med resistance standing up pushing hard 30 s rest x 6
10s hard 10 s rest x 10 = 1 round x 8 rounds
20s hard standing 40s rest x 12 = 1 round x 4 rounds
bike moderate pace light resistance x 5 min cool down

WOD JUL-25-2011

BASIC WARM UP/STRETCH X 10 MIN

SWOD:
BENCH PRESS5,5,5,2,2,1
BACK SQUAT 5,5,5,5,5

DWOD:

RUN 400m
10 DIPS
10 PULL UPS
RUN 400m
15 DIPS
15 PULL UPS
RUN 400m
20 DIPS
20 PULL UPS

FWOD:
1 MIN OF EACH EXERCISE 2 rounds total

• PUSHUPS
• SQUATS
• PULL UPS (ASSISTED IF NECESSARY)
• SIT UP TO STAND UP

*Each exercise is performed for 1 min, once complete record your number of reps, and continue on.  In the 2nd round attempt to beat your 1st round score.*
**for each round you dont beat your previous score / exercise count a penalty... 1 penalty = 3 burpee's**

WORKOUT OF THE DAY

Rest day today... for you keeners..
Arm workout.
2 rounds
high pulley cable bilateral cable curl
cable press down
preacher curl
skull crushers
Alt Dumbell curl
close grip pushups
Plate Curl
Dips

** do bicep/tricep and rest 30s than the next 2... repeat for 2 rounds, and use a weight that you find a MR around 10-12 reps**

WOD JUL-23-2011

BASIC WARM UP
STRETCH

SWOD: REST DAY

DWOD:
5 ROUNDS

•  SPRINT 400m
• 10 TURKISH GET UPS (5/SIDE)
• 21 KETTLE BELL SWINGS

WORKOUT OF THE DAY JUL-22-2011

BASIC WARM UP/STRETCH

SWOD:
POWER SNATCH 5,5,5,3,3,1
RENEGADE ROWS MR WITH 60#

DWOD:

EVERY 30s PERFORM 1 POWER SNATCH AND OVER HEAD SQUAT
USE 75% 1 RM

FWOD:

TABATTA SLEDGE STRIKES
ALT RIGHT AND LEFT EACH START
2 ROUNDS

WORKOUT OF THE DAY JUL-21-2011

BASIC WARM UP & STRETCH

SWOD:
CAGE PRESS 3,3,3,3,1,1
RING DIPS MR WITH A HOLD @ HALF WAY ON LAST REP

DWOD:

AMRAP 20 MIN
SQUAT AT 85% X 2
2 BOX JUMPS AT 90% MH
2 BURPEES
2 JUMP SQUATS

FWOD:

SAME AS DWOD

workout of the day Jul-19-11

WARM UP
-JOG 1 MILE, 20 BURPEES, 20 PUSHUPS 20 SQUATS

STRETCH

SWOD:
           DEADLIFT FIND YOUR 3 RM

DWOD:
           21-15-9-7
           1 ARM DB SNATCH LEFT
           1 ARM DB SNATCH RIGHT
           DECLINE KNEES TO CHEST

FWOD:
          10-9-8-7-6-5-4-3-2-1
          PARALLEL BAR DIPS
          1-2-3-4-5-6-7-8-9-10
          BURPEE BOX JUMPS
*REST ABOUT 30s BETWEEN NUMBERS... IF YOU REALLY WANT TO PUSH YOURSELF DO THE WORKOUTS IN CONJUNCTION SO DO 10 DIPS DO 1 BURPEE BOX JUMP, DO 9 DIPS DO 2 BURPEE BOX JUMPS AND SO ON...*

WORKOUT OF THE DAY JUL-18-2011

BASIC WARM UP
STRETCH

SWOD:
            1 MH BOX JUMP
            OVER HEAD SQUAT 3,3,3,3,3

DWOD:

15 MIN AMRAP

• PUSH PRESS X 2
• PULL UPS X 2
• PUSH PRESS X 2
• PULL UPS X 4
• PUSH PRESS X 2
• PULL UPS X 6

**A COMBINATION OF ALL THE EXERCISES = 1 ROUND**
FWOD:

12 ROUNDS AS FAST AS POSSIBLE

• 5 BOX JUMPS
• PUSHUPS AS MANY REPS AS POSSIBLE
• SQUATS X 10
• DECLINE BODY HOLD AT 45 DEGREE ANGLE FOR 45s

WORKOUT OF THE DAY JUL-17-2011

REST DAY

WORKOUT OF THE DAY JUL-16-2011

WARMUP

• Jog 1 mile, 12 walking lunges, bear crawl 50 yards, practice power cleans with bar only x 20

STRETCH
SWOD:
             REST DAY
DWOD:
             9 ROUNDS AFAP

• 10 SLEDGE STRIKES LEFT
• 10 SLEDGE STRIKES RIGHT
• FARMERS CARRY X 100 YARDS 35% BODY WEIGHT
• SPRINT 100 YARDS
• SIT UPS

** THIS IS A PARTNER WORKOUT, WHILE 1 PARTNER IS DOING THE SLEDGE STRIKES/FARMERS CARRY AND SPRINT, THE OTHER IS DOING SIT UPS UNTIL THAT PARTNER IS DONE, THAN SWITCH PLACES, GO UNTIL 9 ROUNDS ARE COMPLETED**

FWOD:
21-19-17-15-9-7-5

• DEADLIFT X 80% 1MR
• DECLINE LEG RAISES
• PUSHUPS
• PULL UPS

workout of the day July-15-11

BASIC WARM UP
STRETCH 10 MIN

SWOD:
            POWER CLEAN 2,2,2,2,2,2,2
            CHIN UPS 3 X MR
DWOD:
            SPRINT 20m X 2
            SPRINT 40m X 4
            SPRINT 100m X 10
Resting 30s between each effort and rest 1 min between 100m sprints

FWOD:
          same as DWOD
               

WORKOUT OF THE DAY JUL-12-2011

BASIC WARM UP

SWOD:
            POWER SNATCH 3,3,3,3,3,3,3
            CAGE PULLS 3 X MR *REST 45s BTW SETS*

DWOD:
           FOR TIME
          50-40-30-20-10

•            BALL SLAMS
•            WALL BALLS
•            DOUBLE UNDERS

FWOD:
         10 ROUNDS AFAP

•          SUMO DEADLIFT HIGH PULLS X 50
•          EXPLOSIVE PUSHUPS X MR
•          JUMP SQUATS X 15
•          1 LADDER *5 YARD TOUCH THAN BACK, 10 YARD TOUCH THAN BACK .... TO 15 YARDS** 

WORKOUT OF THE DAY JUL-11-2011

BASIC WARM UP

SWOD:
            BACK SQUAT 2,2,2,1,1

DWOD:
           10 ROUNDS

•      100 SKIPS *WITH ROPE*
•      10 WALKING LUNGES
•      5 POWER SNATCHES

FWOD:
           7 ROUNDS

• 10 RENEGADE ROWS
• 10 BURPEES
• 10 WALKING LUNGES

*RENEGADE ROWS ARE PUSHUPS USING DUMBELLS THAN AT THE TOP OF THE PUSHUP YOU PULL 1 DUMBELL TO CHEST AS A DUMBELL ROW THAN BACK DOWN AND PUSHUP AND PULL TO THE OTHER SIDE*

WORKOUT OF THE DAY JUL-10-11

REST DAY
ACTIVE STRETCH MIN OF 15 MIN 2 X THROUGHT THE DAY

WORKOUT OF THE DAY JUL-9-2011

BASIC WARM UP
STRETCH 10 MIN

SWOD: REST
DWOD: 
          2 rounds of the following

• SPRINT 250m
• 30 PUSH PRESS
• SPRINT 250m
• 30 CLAPPING PUSH UPS
• SPRINT 250m
• 30 THRUSTERS

Follow rounds with 20 box jumps
FWOD:
        7 rounds not timed

• 10 box jumps
• 9 pushups
• 8 rack pulls
• 7 lunges/side
• 6 pull ups
• sprint 200M

**complete each round rest as needed but aim to keep motivation to push through, take as little rest as possible**

WORKOUT OF THE DAY Jul-8-2011

WARM UP

• Run 1 mile 30 push ups, 20 sit ups, 10 jump squats STRETCH 10 MIN

DWOD:
          15 min Perform 2 Power Cleans on the min @85% 1 RM during rest period perform 5 burpees
than
          10 min AMRAP

• 5 pushups
• 10 situps
• 15 squats

WORKOUT OF THE DAY

SWOD:

• BACK SQUAT find your 5 RM

DWOD:
         50-40-30-20-10-1

• WALL BALLS
• BOX JUMPS
• KNEES TO ELBOWS

WORKOUT OF THE DAY

REST DAY ****

WORKOUT OF THE DAY JULY5-2011

WARMUP

• jog 1 mile, 10 pushups, 10 jump squats, 20 yard bear crawl

STRETCH X 10 MIN

SWOD:

• DEADLIFT 5 RM
• 1 ARM DB ROW 3x12

DWOD:
50-40-30-20-10

• PUSUPS WITH RELEASE AT THE TOP
• BOX JUMPS
• WALL BALLS

WORKOUT OF THE DAY JULY 4-2011

BASIC WARM UP
STRETCH 10 MIN

SWOD/DWOD:

TIRE FLIPS 1 MIN ON 1 MIN REST 10 ROUNDS... TRY TO BEAT YOUR NUMBER OF FLIPS EACH ROUND

WORKOUT OF THE DAY JULY 3-2011

REST DAY
ACTIVE STRETCH MIN 10 MIN 2 X / DAY

WORKOOUT OF THE DAY JULY-2-2011

BASIC WARM UP

STRETCH 10 MIN

SWOD: REST DAY

DWOD:
             Tabatta day **sledge strikes 20s on 10s rest x 8 rounds alt right and left on each**
             1 round = the full 8 rounds of tabatta
1 round tabatta sledge strikes
1 round tabatta burpees strikes
1 round tabatta sledge strikes
1 round tabatta ball slams
1 round tabatta sledge strikes

WORKOUT OF THE DAY JULY-1-2011

HAPPY CANADA DAY EVERYONE !!!
Today's WOD called "PROVINCES"

Basic warm up with a 10 min stretch period

SWOD:

•  BENCH PRESS 2 sets to get MR @ your body weight up to 225# ** ensure good warmup prior**

DWOD:
           10 ROUNDS *10 PROVINCES*

• SQUAT CLEAN to a
• PUSH JERK to a
• RACK THRUSTER

* 1 round is squat clean, push jerk, rack thruster ==> ensure that its all flowing motions one into the other*
           2 Territories

• RUN 400m as fast as possible
• ROW 5000m

WORKOUT OF THE DAY JUNE 30-2011

SWOD: REST

DWOD: 3 ROUNDS
  1 MIN MAX REPS OF EACH EXERCISE WITH 1 MIN REST BETWEEN ROUNDS

• KB SWINGS
• THRUSTERS
• BALL SLAMS
• JUMP SQUATS

WORKOUT OF THE DAY JUNE-28-2011

SWOD:

• BENCH PRESS 2,2,2,1,1 + 2 NEGATIVES
• WAVE SQUAT WITH 50% OF BODY WEIGHT 3 X 6

DWOD:

8 ROUNDS

• POWER CLEANS X 3 @ 80% 1 RM
• LADDER X 20 YARDS

WORKOUT OF THE DAY

WARM UP
1 MILE JOG, 20 PUSHUPS, 20 SITUPS, 20 JUMP SQUATS
STRETCH 10 MIN

DWOD:          10 TON TERRIBLE

• SQUAT
• DEADLIFT
• BENCHPRESS
• POWERCLEAN

***this workout you will do each exercise performed for 2 Reps.  Load whatever weight you like on the the exercise.  The goal is to lift a total of 10, 000 lbs in total.  You are to rotate between the exercises after your reps with as minimal rest as possible between each until you have hit 10,000# lifted.***

WORKOUT OF THE DAY

REST DAY

WORKOUT OF THE DAY

WARM UP

• SKIP 30s, RUN 100m, SKIP 30s, RUN 200m then WALKING LUNGES X 12, BEAR CRAWL 50 yards
• STRETCH 10 MIN

SWOD: rest

DWOD: 4 ROUNDS

• 1 min Kettle bell swings
• 1 min box jumps
• 1 min Thrusters
• 1 min pushups
• 1 min rest

WORKOUT OF THE DAY JUNE-24-2011

BASIC WARMUP WITH 10 MIN STRETCHING

DWOD: ***FOR TIME***

• Run 400m
• 30 power cleans
• run 400m
• 30 pull ups
• run 400m
• 30 box jumps
• Run 400m
• 30 Clapping pushups
• 100 ball slams

WORKOUT OF THE DAY

WARM UP

• Jog 1 mile, bear crawl 50 yards, walking lunges x 12/side with a twist, 20 pushups

SWOD

• Bench Press 5,5,3,3,1,1
• Sit up get up's 3 x 10

DWOD:

• Power Cleans x 5
• Kettle Bell swings x 12
• Sprint 200 yards

WORKOUT OF THE DAY

TODAY IS A REST DAY

STRETCH FOR A MIN OF 10 MIN IN THE AM AND PM

WOD JUNE-21-2011

WARM UP

•   Light jog 5 min, 12 walking lunges with a twist, 50 yard bear crawl

SWOD

• CLEAN & JERK 3,3,2,2,1,1

DWOD
          5 ROUNDS FOR TIME

          25 Sumo Deadlift High Pulls *SDHP*
          15 Released pushups
          10 Box Jumps

Todays WOD

WARM UP
          JOG 1 MILE
          BEAR CRAWL 40 M TURN AROUND COME BACK

SWOD:
          RING DIP L HOLD MAX TIME 3 ROUNDS
          MAX HEIGHT BOX JUMP 3 X 3

DWOD:
          21,19,17,15

          CURTIS P's
          WALL BALLS