100 Burpee dumbbell deadlift to box step-up
*always holding the dumbells
Wednesday, July 31, 2013
Tuesday, July 30, 2013
WOD - Wednesday, July 31, 2013
Seis 1 and 2
Seis 1:
6 rounds with a 12 minute time cap.
-6 Push Press (heavy)
-4 wall walks
-6 strict pull ups
Rest 1 minute at the end of 12 minutes. If you’re not able to finish by the 12 minute mark, stop where you’re at.
After 1 minute rest…
Seis 2:
6 rounds of:
Seis 2:
6 rounds of:
-6 toes to bar
-6 row with right arm
-6 row with left arm (Opposite Knee on box while doing this)
Then…
Farmer Carry for 6 lengths of the court. Go heavy on this, as well.
Monday, July 29, 2013
WOD - Tuesday, July 30, 2013
Dead Lift 25-20-15-10-5 (115/155)
DUBS 20-40-60-80-100
Wall Balls 25-20-15-10-5
If you have time, do heavy bench press work.
DUBS 20-40-60-80-100
Wall Balls 25-20-15-10-5
If you have time, do heavy bench press work.
Saturday, July 27, 2013
Thursday, July 25, 2013
WOD - Friday, July 26, 2013
50 Walking lunge steps
25 Pull-ups
50 Box jumps, 24 inch box
50 Box jumps, 24 inch box
50 Dips
50 Double-unders
50 Double-unders
25 Knees to elbows
50 Back extensions
50 Wallball , 20 pound ball
50 Back extensions
50 Wallball , 20 pound ball
Wednesday, July 24, 2013
WOD - Thursday, July 25, 2013
50 Overhead squat (45/75)
100 Pushups
150 Situps
200 DUBS
10 heavy deadlift
100 Pushups
150 Situps
200 DUBS
10 heavy deadlift
Monday, July 22, 2013
Sunday, July 21, 2013
Wednesday, July 17, 2013
WOD - Thursday, July 18, 2013
Tabata treadmill (10% incline, 8-8.5 mph)
Tabata plank
Tabata treadmill
Tabata plank
Tabata = 8 rounds of 20 seconds work, 10 seconds rest.
1 minute rest between Tabatas
Then, 3 rounds of max reps bench press at 75% of 1 rep max
Tabata plank
Tabata treadmill
Tabata plank
Tabata = 8 rounds of 20 seconds work, 10 seconds rest.
1 minute rest between Tabatas
Then, 3 rounds of max reps bench press at 75% of 1 rep max
Monday, July 15, 2013
WOD - Tuesday, July 16, 2013
Air Force WOD:
With the same bar (Rx is 95 lbs):
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
With the same bar (Rx is 95 lbs):
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Sunday, July 14, 2013
WOD - Monday, July 15, 2013
40 Reps
Box Jumps
Wall Balls
KB Swings
OH Walking Lunges (40 steps w/plate)
Dubs
Push Press 55/75
Burpees
Box Jumps
Wall Balls
KB Swings
OH Walking Lunges (40 steps w/plate)
Dubs
Push Press 55/75
Burpees
Thursday, July 11, 2013
Wednesday, July 10, 2013
Monday, July 8, 2013
WOD - Tuesday, July 9, 2013
Every Minute on the Minute:
4 Toes to bar
8 Pushups
12 Kettlebell swings - 45 lbs.
Continue rounds until unable to complete within the 1 minute period. If you have completed less than 12 rounds, continue doing reps until 12 rounds are done. You are off the clock at this point.
4 Toes to bar
8 Pushups
12 Kettlebell swings - 45 lbs.
Continue rounds until unable to complete within the 1 minute period. If you have completed less than 12 rounds, continue doing reps until 12 rounds are done. You are off the clock at this point.
Sunday, July 7, 2013
WOD - Monday, July 8, 2013
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad.
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad.
Tuesday, July 2, 2013
WOD - Wednesday, July 3, 2013
3 Rounds of:
20 Burpee to Box jump to hanging pullup to Box jump
Set up:
Complete one burpee moving right into a box jump. Place the box (18/24") in front of the bar so that you have room to come down off the back of the box into position for the pullup. Pullup starts from the hanging position. After pullup, turn and complete a box jump then step/jump down to your burpee starting position. This completes one rep.
Given the space demands, work with a partner of similar ability (or pullup bar height). After you complete one round, your partner starts theirs. Resting partner counts. This pattern continues until both have completed all three rounds.
20 Burpee to Box jump to hanging pullup to Box jump
Set up:
Complete one burpee moving right into a box jump. Place the box (18/24") in front of the bar so that you have room to come down off the back of the box into position for the pullup. Pullup starts from the hanging position. After pullup, turn and complete a box jump then step/jump down to your burpee starting position. This completes one rep.
Given the space demands, work with a partner of similar ability (or pullup bar height). After you complete one round, your partner starts theirs. Resting partner counts. This pattern continues until both have completed all three rounds.
Monday, July 1, 2013
WOD - Tuesday, July 2, 2013
4 Rounds
Down: Bear crawls
Back: Run backwards
3 Rounds
Down: Two-footed standing broad jumps
Back: Run backwards
2 Rounds
Down: Walking lunges in front rack position
Back: Walk with bar locked out overhead
·
*75-115 lbs.
1 Round
Down & Back: Bear crawls
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