Archive for the ‘WOD-Work Out of the Day’ Category

02.18.2013

Posted: February 17, 2013 in WOD-Work Out of the Day

 

WARM UP:  Quarterdeck with Consequences

*high knees 30sec
Squat hold 1 minute
*pushups 30sec
Plank hold 1minute
*flutter kicks 30sec
Leg hold (feet 6″ off ground) 1minute
*Mountain climbers 30sec
Superman hold 1minute

BUY IN:   See above (thank goodness)

STRENGTH: 2:00 minutes total of L sits

(Clock starts when the athlete is in the L sit, clock stops when the
athlete resting, so if the athlete can only hold the L sit for 5 seconds
at a time, then multiple L sits are done to achieve a total of 2
minutes)

WOD: 

50 squats
25 pushups
50 pistols (or 50 getups)
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups

Cash Out: 

100 DU for time

 

02.14.2013

Posted: February 14, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN da MENTALS MOVING TO 7:30 PM Tues and Thurs.

AND COME ON IN FOR THAT FREE INTRODUCTORY WORKOUT AT 5:30PM TUES and THURS

WARM UP:  Run 400m and 

12 x Pass Through
12 x Good Mornings
12 x Overhead Squats

BUY IN:

Tabata (Alternating between Push Ups and Squats)

STRENGTH:  

Work Up to 85% of Deadlift rest 3 min then attempt 3 x max # (no bouncing, dribbling or pause allowed)

Remember, the set is over when proper form can no longer be maintained.

WOD: 

3 rounds
15 x Front squat (115#/95#)
20 x KB swings (70#/45#)
30 x Sit-ups

Cash Out:

None

 

02.13.2013

Posted: February 13, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN da MENTALS MOVING TO 7:30 PM Tues and Thurs.

WARM UP:  Push Ups and Lunges

BUY IN:   3 Rounds  

10m x Monkey Jumps
3 x Plank Rope Pulls

STRENGTH:  None

WOD: 

“Everything Counts”

(Take the lowest  one round rep count for each movement in each station and add for final score ex. round two row added to round three thruster,)

3 Rounds
1 minute Row (calories)
1 minute Thrusters (95#/65#)
2 min rest

5 min Rest

3 Rounds
1 minute Double Unders
1 minute  Pull Ups
2 min rest

5 min Rest

1 minute Burpees
1 minute Deadlift (225, 155) or 50% 1RM
2 min rest

Cash Out: None

 

02.12.2013

Posted: February 12, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.   5:30pm Tues and Thurs is still the best time to come visit and join one of our motivated workouts.

WARM UP:  3 rounds (1 every 2 min) 

Hollow Rock x 20
Superman x 15
Star Jumpers x 10 (Squat Jump with hands touching ground to overhead)

BUY IN: 

KB Gauntlet (m: 25, 30, 35, 45) (f: 15, 20, 25, 30)
Round 1 Swings x 5
Round 2 Cleans x 5
Round 3 Snatch x 5

STRENGTH:  Hand Stand Push Ups x 3 near max

WOD: 

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean (53#/36#)
2x KB Thruster
1x KB windmill

Cash Out: 

1 Max Unbroken Set of Wall Balls (20,16)

 

 

02.11.2013

Posted: February 11, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.

WARM UP:  Tabata Jump Rope (Single Unders)

BUY IN:   3 Rounds for time

Walking Lunges x 10m
Squats x 10, 15, 20
Walking Lunges x 10 m
Push Ups x 10, 15, 20

STRENGTH:  Back Squat 4 x 3 @ 90%

WOD: 

3 rounds
10x Clean & jerks (135#/85#)
50x Double unders

Cash Out: 

Row x 500m

 

 

 

02.07.2013

Posted: February 6, 2013 in WOD-Work Out of the Day

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  400m Run then:

3 rounds
10 Kip Swings
10 Ketllebell Swing
10 PVC OHS

BUY IN:    

STRENGTH:  Navy Seal Pull up w/ Push ups

WOD: 

42-30-18
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)

 Cash Out: 

Tabata Plank Holds

 

02.06.2013

Posted: February 6, 2013 in WOD-Work Out of the Day

DON’T FORGET ABOUT FUN de MENTALS AT 5:30pm.

WARM UP:  3 rounds

50 x Jump Rope
10 x  Shoulder Pass
10 x Inch Worm + Push Up

BUY IN:   

STRENGTH:  

WOD: 

5 minute AMRAP
5 x  Pull Ups
10 x Push ups
15 x Squats

5 minute rest

4 minute AMRAP
10 x Power Snatches (75/45)*
5 x Toes 2 Bar

4 minute Rest

3 minute AMRAP
6 Thrusters (75/45)*
3 Kettlebell swings (70/53)

3 minute Rest

2 minute AMRAP
200m Repeats

2 minute Rest

1 minute AMRAP
Burpees

*same bar

Cash Out: