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