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