Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Back Squat
WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.
5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)
Thursday, July 8, 2010
Wednesday, July 7, 2010
Thrs. 7-8-2010 WOD
Warm Up:
Shoulder Stretches
High Knees
Single Leg/Arm Touch Downs
Ligh Jog
Fast Jog
Light Run
Fast Run
Frankenstein
Lat. Lunge Stretch
WOD: 1 min. work, 20 sec. rest, 3 rounds each exercise
Sit Ups Weighted
Squat Jumps
Planks (Adv. Use stability ball- feet on top)
Hip Bridges
Leg Holds (6 inches off floor)
Shoulder Stretches
High Knees
Single Leg/Arm Touch Downs
Ligh Jog
Fast Jog
Light Run
Fast Run
Frankenstein
Lat. Lunge Stretch
WOD: 1 min. work, 20 sec. rest, 3 rounds each exercise
Sit Ups Weighted
Squat Jumps
Planks (Adv. Use stability ball- feet on top)
Hip Bridges
Leg Holds (6 inches off floor)
Tuesday, July 6, 2010
Wed. 7-7-2010 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Back Squat
Core Lift: Push Press
10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%
WOD: Practice Technique
Hand Stand Push Ups- (5 reps)
1-Legged Squats- (5 reps each leg)
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Back Squat
Core Lift: Push Press
10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%
WOD: Practice Technique
Hand Stand Push Ups- (5 reps)
1-Legged Squats- (5 reps each leg)
Monday, July 5, 2010
Tues. 7-6-2010 WOD
Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches
WOD: 2 Rounds Best Time
1 mi. Run
50 Jump Ropes
50 KTE’s
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches
WOD: 2 Rounds Best Time
1 mi. Run
50 Jump Ropes
50 KTE’s
Sunday, July 4, 2010
Mon. 7-5-2010 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%
WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%
WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)
Friday, July 2, 2010
Sat. 7-3-2010 Boot Camp
Truck Push: Work in teams of two to push the truck around the block. Switch teams on coach’s command.
Tire Flips: 200lb. Tire—Two teams compete to flip their tire 100 times
Both Teams: 1 min. / exercise, 20 sec. rest then repeat 3 rounds
Push Ups + Band Rows + MB Thrusters
Thursday, July 1, 2010
Fri. 7-2-2010 WOD
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Back Squat
Core Lift: B.B. Cleans
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%
WOD: TGU’s
Beginner/Intermediate Practice 20 min.
Advanced: HEAVY 2 each side x 6 sets
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