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