3-1-12

Warm up: EMOM for 10 min
10 squats
Sit ups for remainder of minute

Skill: 10 min
10 high planks with arm and opposite leg extension.
5 wall ball

CIRCUIT (:45/45)
2 consecutive rounds each
-superman
-squats
-sit ups
-lunges
-push ups

Finisher:
Max plank
Max wall sit
Max leg raise hold

2-29-12

Leap day!

Warm up: 10 min
1 stair run
D&B shuffle
D&B high knees
D&B butt kicks
1 BIG leap

Tabata: 6 rounds
Row
Stair run

WOD
20 min AMRAP (partner)
2 stair runs
200 m row
20 box step ups
10 burpees
1 BIG leap
*partner waits for other to finish round.

2-28-12

Warm up: 2 rounds
Dynamic stretching
Down and back
-Jog
-shuffle
-high knee
-butt kick
-karaoke
-high kicks
-walking toe touch
-walking quad stretch

5 min of mobility

Skill- 10 rounds
Seated rope climb
:45 plank

WOD 8 min AMRAP
10 statue of liberty sit ups (5/5)
10 squats with sol weight
10 step ups with sol weight
10 bridge ups with weight on hips (crab walk position).

2-27-12

Warm up: 10 min
10 lunges
8 sit ups
6 squats
4 push ups
2 burpees
1:00 mobility

Skill:
Deadlift
6 x 5
Sit up
6 x 10
(alternate)

AMRAP: 10 min
100 m row
10 squats
100 m row
10 push ups
100 m row
20 sit ups
100 m row
20 lunges

2-24-12

Warm up:
Death by:
Mtn climber (LR=1)
Sit up

Skill: 6 min
Jump rope
Kick ups -->Wall handstand -->Free handstand

Partner: 10 reps each x 2 rounds
Med ball chest pass
Med ball overhead pass
Med ball side pass L
Med ball side pass R
Med ball backwards pass
Med ball underhand pass

*after each set of 10 alternate between 5 squats and 5 sit ups

Finisher: 100 russian twists with partner. i.e. 50/50.

2-23-12

Quick and INTENSE!!!

Warm up: 8 min
4 burpees
4 push ups
4 box dips
4 squats

Skill: 4 min
Rope jumping pull ups
5 reps 20 sec rest

4 x 4 min AMRAPS
#1
Max dip hold
10 air squats

#2
Max leg raise hold
10 kb swings

#3
10 box step ups (5/5)
10 push ups

#4
10 Lunges (5/5)
5 box dips

2-22-12

Warm up: 10 min EMOM
3 squats
3 push ups
Rest of min sit ups

WOD 1 (partner)
5 k row!!!!
While partner is rowing do mobility

WOD 2
4 min AMRAP
6 sit ups
4 push ups
2 burpees

2-20-12

LFGB!

WOD ( partner )
3 rounds
1 min each station with 1 min rest
-wall ball
-kb high pull
-box step up
-medball oh press
-row

2-17-12

Warm up: 8 min
1:00 jump rope
1:00 stairs
1:00 row
5 burpees

Skill: 8 min
Line to line and back gymnastic movement
-handstand walk
-front roll
-pencil roll
3 seated rope climbs or 1 rope climb

WOD 8 min
Line to line gymnastic movement
5 push ups
100 m row

:30 on :30 off x 2
-side to side wall taps
-top bottom wall taps
-russian twists
-ball slams
*dont drop the ball!

2-16-12

Warm up:
20 jump ropes
100 m row
Stair run
5 ring rows
10 sit ups
5 wall ball
Down and back lunge
1:00 mobility

WOD
1) 4 x
Max wall sit
5 wall balls
2) 4 x
Max plank
10 med ball press
3) 4 x
Box dip 5
Box step up 10

*250 m row after each wod

2-15-12

Time to work off all that Valentines day chocolate and candy!

Warm up: 10 min
Jump rope
*mobility

All partner WODS
WOD 1
Partner 1 k sprint

WOD 2: 6 min AMRAP
D & B farmers carry
Plank

WOD 3: 4 min AMRAP
D & B lunge
V hold

2-14-12

Warm up: 10 min
100 m row
D&B x 2 shuffle
10 lunges w hands oh
10 squats with hands oh
10 sit ups

Skill:
2-10-2 EVEN
Ring row
Sit up

12 min AMRAP
2 ring rows
4 kB swings
8 mtn climbers
100 m row

MOBILITY!!!!!

2-13-12

Warm up: 2 rounds with :15 transition
1:00 stairs
1:00 row
1:00 squat
1:00 sit up
2:00 mobility
*shoulder first round, hit/glute second round

Skill:
Wallball
4 x 8
Sit up
4 x 15

WOD
Buy in: 400 m row
4 rounds
4 push ups
8 wall ball
Cash out: max leg raise hold (6 inches)

2-10-12

Fun Friday!!

Warm up: 15 min
5 burees
5 push ups
5 sit ups
5 cal row
1:00 mobility

WOD
Buy in: 3:00 row
6min amrap
10 SL press
10 reverse sit ups
10 push ups
10 squats
Cash out: 3:00 row

Max hang from bar

2-8-12

Warm up: 2 rounds
Down and back:
Lunge
High knee
Jog
Shuffle
Karaoke
Butt kick
High knee skip
Backwards jog

Tabata:
Step ups
Line shuffles

WOD:
200 m row x 10 resting amount to time for row.

2-7-12

Do you have any friends that might be interested having as much fun as you while getting a great workout? Bring em' in! Help us grow.

Warm up: 10 min
20 roll overs
5 push ups
10 squats
15 sit ups

Skill:
Bent over DB rows
5 x 10
Max hanging knee tucks

WOD
8 min x 2 with 2 min rest
10 ring rows
10 squats
100 m row/run
Max dip hold (rings or straight bar)

2-6-12

Warm up: 10 min
10 push ups
10 squats
10 sit ups
10 cal row

Skill:
Deadlift
5 x 10
Superman
5 x 10

WOD
5 rounds
4 dead lifts
8 Ring row

Lower back and hamstring mobility

2-3-12

Warm up: 15 min
100 m walk/run
Max wall sit
1:00/1:00 calf stretch
50 ft walking hammy stretch
10 push ups
10 squats

WOD 1
10 min amrap
20 step ups
5 box dips
20 lunges
5 push ups

WOD 2
6 min amrap
10 lunges
100 m row
10 squats
100 m row