400 m Push Ups

For 02.01.11

400 m Sprint
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Max Reps

For 01.31.11

5 rounds of: (95/65#)

Max reps w/out putting the bar down
Shoulder Press
Push Press and
Pull Ups
-Rest-

The Lord's Day

A day of rest.

Back Squat WOD

5-5-5-5-5

5K Run

Sprinting Deadlift

For 01.27.11

21 Deadlifts (Bodyweight)
400 m Run
15 Deadlifts
200 m Run
9 Deadlifts
100 m Run

Rest Day

Have a good day off.

Rule Of Three

For 01.25.11

W/a group of three, one works while the other 2 rest
7 rounds of:

7 Burpees
7 Box Jumps
7 Cleans (115/95#)

Thruster Drop Set

For 01.24.11

21 Thrusters (95/65#)
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

The Lord's Day

A day of rest.

Bench Press

100 Reps (135/75)

Speed Row WOD

Row 1 min, Rest 1 min for 20 minutes.

Constant

For 01.20.11

AMRAP in 20 min of:

400 m Run
20 Box Jumps
10 Push Ups

Rest Day

Have a good day off.

Money

For 01.18.11

21-18-15-12-9-6-3

Pull Ups
KBS

Cracker Jack

For 01.17.11

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

Randy

75 reps of 75# Power Snatch

5K Run

Kick in the Nutz

For 01.13.11

3 rounds w/a group of three

1000 m Row, Punching Bag, Tire Sledge
500 m Row, Punching Bag, Tire Sledge
250 m Row, Punching Bag, Tire Sledge

Rest Day

Have a good day off.

Overwatch

For 01.11.11

Complete this w/a partner at the same time. You cannot move on to the next exercise w/out your partner.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

Sixty Three

For 01.10.11

7 rounds for time of:
(115/95#)

3 X OHS
3 X Push Press
3 X Power Cleans

The Lord's Day

A day of rest.

Heavy Deadlift Trng

5 @ 225#, 4 @ 250#, 3 @ 275#, 2 @ 300#, 1 @ 325#
then...
2 @ 300#, 3 @ 275#, 4 @ 250#, 5 @ 225#

*Scale as needed of course

5K Run

Wall Ball/Burpee WOD

For 01.16.11

3 rounds for time of:

400 m
20 Wall Balls
10 Burpees

Rest Day

Have a good day off.

Charlie Horse

For 01.04.11

This is modified from the original version

10-9-8-7-6-5-4-3-2-1

Ring Push Ups
Box Jumps
GHD Sit Ups
GHD Back Extentions

Front Squat/Ring Dips

For 01.03.11

This is a modified version of the original

5 rounds for time of:

10 Front Squats (135/95#)
15 Sit Ups
10 Ring Dips

The Lord's Day

A day of rest.

Motivation Day

3 rounds for max reps, 1 minute at each station

Wall Balls
Sit Ups
Tire Flips
Shoulder Press (65/45)
Box Jumps
Rest

HAPPY NEW YEAR!