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Monday, February 6, 2012
Friday, February 3, 2012
Friday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x5 Front Squat
Storm: For Time:
25: Pull-ups
50: 135# Deadlift (Scale Weight)
50: Box Jumps
50: 50# Dumbbell Power Clean (Alternate Right Hand & Left Hand) (Scale Weight)
50: 135# Floor Wipers (Scale Weight)
50: 45# Overhead Lunge (Scale Weight) Use barbell, plate, dumbbell, etc.
50: Push-ups
50: Sit-ups
25: Pull-ups
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x5 Front Squat
Storm: For Time:
25: Pull-ups
50: 135# Deadlift (Scale Weight)
50: Box Jumps
50: 50# Dumbbell Power Clean (Alternate Right Hand & Left Hand) (Scale Weight)
50: 135# Floor Wipers (Scale Weight)
50: 45# Overhead Lunge (Scale Weight) Use barbell, plate, dumbbell, etc.
50: Push-ups
50: Sit-ups
25: Pull-ups
Thursday, February 2, 2012
Thursday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1,1,1,1,1,1,1 Front Squat
Storm: Group One: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats
Group Two: 3 Rounds for Time
800 meter: Run, Row, Bike, Elliptical
10 step walking lunge
5: 120# Push Press (Scale Weight)
Practice: Forward Roll, Backward Roll
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1,1,1,1,1,1,1 Front Squat
Storm: Group One: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats
Group Two: 3 Rounds for Time
800 meter: Run, Row, Bike, Elliptical
10 step walking lunge
5: 120# Push Press (Scale Weight)
Practice: Forward Roll, Backward Roll
Wednesday, February 1, 2012
Wednesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x20 Front Squat
Storm: Five Rounds For Time Of:
6: Plyo Push-ups
8: Pull-ups
10: Dumbbell Box Jumps
12: Sit-ups
14: Clapping Burpees
Practice: Forward Roll, Backward Roll
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x20 Front Squat
Storm: Five Rounds For Time Of:
6: Plyo Push-ups
8: Pull-ups
10: Dumbbell Box Jumps
12: Sit-ups
14: Clapping Burpees
Practice: Forward Roll, Backward Roll
Tuesday, January 31, 2012
Tuesday WOD
Preparation: 3 rounds of:
5: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3 Front Squat
Storm: Three Rounds For Time Of:
5 minutes: Jump Rope or
800 meters: Run, Row, Bike, Elliptical (Choose One, Different Than Yesterday's WOD)
30: 75# Dumbbell Swings (Scale Weight)
30: Pull-ups
Practice: Forward Roll, Backward Roll
5: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3 Front Squat
Storm: Three Rounds For Time Of:
5 minutes: Jump Rope or
800 meters: Run, Row, Bike, Elliptical (Choose One, Different Than Yesterday's WOD)
30: 75# Dumbbell Swings (Scale Weight)
30: Pull-ups
Practice: Forward Roll, Backward Roll
Monday, January 30, 2012
Monday WOD
Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
2: Dips
15: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x5 Front Squat
Storm: For Time:
400 meters: Run, Row, Bike, Elliptical (Choose one and stick with it)
100: Pull-ups
400 meters: Run, Row, Bike, Elliptical
100: Squats
400 meters: Run, Row, Bike, Elliptical
100: Push-ups
400 meters: Run, Row, Bike, Elliptical
100: Sit ups
Practice: Forward Roll, Backward Roll
5: Pull-ups
5: Push-ups
2: Dips
15: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x5 Front Squat
Storm: For Time:
400 meters: Run, Row, Bike, Elliptical (Choose one and stick with it)
100: Pull-ups
400 meters: Run, Row, Bike, Elliptical
100: Squats
400 meters: Run, Row, Bike, Elliptical
100: Push-ups
400 meters: Run, Row, Bike, Elliptical
100: Sit ups
Practice: Forward Roll, Backward Roll
Sunday, January 29, 2012
Sunday WOD
Preparation: 3 Rounds of:
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: "Burgener Warm-up"
Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run
Skill: Pistol Progressions
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: "Burgener Warm-up"
Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run
Skill: Pistol Progressions
Saturday, January 28, 2012
Friday, January 27, 2012
Friday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x5 Power Clean
Storm: Group One: For time: 10,9,8,7,6,5,4,3,2,1
Right Hand then Left Hand Dumbbell Snatch (Counts as 1 rep)
95# Sumo Deadlift High-pull (Scale Weight)
Group Two: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x5 Power Clean
Storm: Group One: For time: 10,9,8,7,6,5,4,3,2,1
Right Hand then Left Hand Dumbbell Snatch (Counts as 1 rep)
95# Sumo Deadlift High-pull (Scale Weight)
Group Two: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
Thursday, January 26, 2012
Thursday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1,1,1,1,1,1,1 Power Clean
Storm: Group 1: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups
Group 2: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1,1,1,1,1,1,1 Power Clean
Storm: Group 1: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups
Group 2: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
Wednesday, January 25, 2012
Wednesday WOD
Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x20 Power Clean
Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 1x20 Power Clean
Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
Tuesday, January 24, 2012
Tuesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 5x3 Power Clean
Storm: Five Rounds For Time:
6: Pull-ups
12: Double Box Jumps
18: Push Press 95# (scale weight)
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 5x3 Power Clean
Storm: Five Rounds For Time:
6: Pull-ups
12: Double Box Jumps
18: Push Press 95# (scale weight)
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
Monday, January 23, 2012
Monday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 5x5 Power Clean
Storm: Maximum Repetitions; Maximum Height: Maximum Length
Pull-ups
Push-ups
Box Jumps
Long Jumps
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch
Focus: 5x5 Power Clean
Storm: Maximum Repetitions; Maximum Height: Maximum Length
Pull-ups
Push-ups
Box Jumps
Long Jumps
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)
Sunday, January 22, 2012
Sunday Active Rest Day
You have power over your mind - not outside events. Realize this, and you will find strength.
Marcus Aurelius
Preparation:
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: "Burgener Warm-up"
Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run
Skill: Muscle-up progressions: Perform 2 Chest to Bar Pull-ups immediately followed by 3 Dips. 5
Saturday, January 21, 2012
Saturday WOD
Rest Day
"Everything must be made as simple as possible but not one bit simpler."
-Albert Einstein
-Albert Einstein
Friday, January 20, 2012
Friday WOD
Preparation: 3 rounds of:
5: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch (Right and Left)
Focus: Squat: 1x5
Storm: 5 Rounds For Time Of:
5: Burpees
10: Pull-ups
10: 90° Right then Left Box Jump
20: Steps Walking Lunge 45# Overhead (Scale Weight)
Skill: Handstand Push-up Progressions
5: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch (Right and Left)
Focus: Squat: 1x5
Storm: 5 Rounds For Time Of:
5: Burpees
10: Pull-ups
10: 90° Right then Left Box Jump
20: Steps Walking Lunge 45# Overhead (Scale Weight)
Skill: Handstand Push-up Progressions
Thursday, January 19, 2012
Thursday WOD
Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 1,1,1,1,1,1,1, Deadlift
Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.
Practice: Handstand Pushup Progressions
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 1,1,1,1,1,1,1, Deadlift
Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.
Practice: Handstand Pushup Progressions
Wednesday, January 18, 2012
Wednesday WOD
Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 1x20 Deadlift
Storm: Group 1: 10 Rounds For Time (Scale Weight):
70# Dumbbell Power Clean Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell Push Press Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell Push Press Right Hand
then switch hands....
70# Dumbbell Power Clean Left Hand
70# Dumbbell Front Squat Left Hand
70# Dumbbell Push Press Left Hand
70# Dumbbell Front Squat Left Hand
70# Dumbbell Push Press Left Hand
Do not set dumbbell down. 1 burpee penalty for each time dumbbell leaves your hand.
Group 2: As Many Rounds As Possible in 20 Minutes Of:
7: 55# Dumbbell Swings (Scale Weight)
14: Box Jumps
21: Jump Rope Repetitions
Practice: Handstand Pushup Progressions
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 1x20 Deadlift
Storm: Group 1: 10 Rounds For Time (Scale Weight):
70# Dumbbell Power Clean Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell Push Press Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell Push Press Right Hand
then switch hands....
70# Dumbbell Power Clean Left Hand
70# Dumbbell Front Squat Left Hand
70# Dumbbell Push Press Left Hand
70# Dumbbell Front Squat Left Hand
70# Dumbbell Push Press Left Hand
Do not set dumbbell down. 1 burpee penalty for each time dumbbell leaves your hand.
Group 2: As Many Rounds As Possible in 20 Minutes Of:
7: 55# Dumbbell Swings (Scale Weight)
14: Box Jumps
21: Jump Rope Repetitions
Practice: Handstand Pushup Progressions
Tuesday, January 17, 2012
Tuesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 5x3 Deadlift
Storm: 6, 3 Minute rounds of:
3: 155# Power Clean (Scale Weight)
6: Dips
9: Pull-ups
Practice: Handstand Pushup Progressions
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 5x3 Deadlift
Storm: 6, 3 Minute rounds of:
3: 155# Power Clean (Scale Weight)
6: Dips
9: Pull-ups
Practice: Handstand Pushup Progressions
Monday, January 16, 2012
Monday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 5x5 Deadlift
Storm: For time, 4 rounds of:
25: Pull-ups
25: 50# Dumbbell Power Cleans
25: 180° Box Jump
Practice: Handstand Pushup Progressions
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 5x5 Deadlift
Storm: For time, 4 rounds of:
25: Pull-ups
25: 50# Dumbbell Power Cleans
25: 180° Box Jump
Practice: Handstand Pushup Progressions
Sunday, January 15, 2012
Sunday WOD
Preparation 3 rounds of:
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: "Burgener Warm-up"
Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run
Skill: Muscle-up progressions: Perform 2 Chest to Bar Pull-ups immediately followed by 3 Dips. 5 Rounds.
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: "Burgener Warm-up"
Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run
Skill: Muscle-up progressions: Perform 2 Chest to Bar Pull-ups immediately followed by 3 Dips. 5 Rounds.
Saturday, January 14, 2012
Friday, January 13, 2012
Friday WOD
Preparation: 3 rounds of:
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
10: Overhead Squat (45# Barbell)
Focus: Squat: 1x5
Storm: For time:
50: Jumping Pull-ups
50: 95# Push Press (Scale Weight)
50: Squats
50: Push-ups
50: Toes to Bar
50: Sit-ups
50: Overhead Squat 95# (Scale Weight)
50: Steps Walking Lunge
Skill: Muscle-up Progressions
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
10: Overhead Squat (45# Barbell)
Focus: Squat: 1x5
Storm: For time:
50: Jumping Pull-ups
50: 95# Push Press (Scale Weight)
50: Squats
50: Push-ups
50: Toes to Bar
50: Sit-ups
50: Overhead Squat 95# (Scale Weight)
50: Steps Walking Lunge
Skill: Muscle-up Progressions
Thursday, January 12, 2012
Thursday WOD
Preparation: 3 rounds of:
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 1,1,1,1,1,1,1
Storm: 21-15-9 Rest 2 minutes then 15-12-9
135# Power Clean (Scale weight)
Hand Release Push-up
Lateral Jumps
Skill: Muscle-up Progressions
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 1,1,1,1,1,1,1
Storm: 21-15-9 Rest 2 minutes then 15-12-9
135# Power Clean (Scale weight)
Hand Release Push-up
Lateral Jumps
Skill: Muscle-up Progressions
Wednesday, January 11, 2012
Wednesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 1x20
Storm: 10,9,8,7,6,5,4,3,2,1 For Time Of:
75# Dumbbell Swings
Burpee Box Jumps
Skill: Muscle-up Progressions
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 1x20
Storm: 10,9,8,7,6,5,4,3,2,1 For Time Of:
75# Dumbbell Swings
Burpee Box Jumps
Skill: Muscle-up Progressions
Tuesday, January 10, 2012
Tuesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 5x3
Storm: Five Rounds For Time Of:
5: 50# DB Power Snatch Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Snatch Left Hand
5: 50# DB Overhead Squats Left Hand
10: Pull-ups
10: Pushups
Skill: Muscle-up Progressions
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 5x3
Storm: Five Rounds For Time Of:
5: 50# DB Power Snatch Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Snatch Left Hand
5: 50# DB Overhead Squats Left Hand
10: Pull-ups
10: Pushups
Skill: Muscle-up Progressions
Monday, January 9, 2012
Monday WOD
Preparation: 3 rounds of:
15: Pull-ups
15: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 5x5
Storm: 4 Rounds For Time Of:
10: Dips
15: 95# Sumo Deadlift High-Pull (Scale Weight)
400 meter: run, row, bike, elliptical
Skill: Muscle-up Progressions
15: Pull-ups
15: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 5x5
Storm: 4 Rounds For Time Of:
10: Dips
15: 95# Sumo Deadlift High-Pull (Scale Weight)
400 meter: run, row, bike, elliptical
Skill: Muscle-up Progressions
Sunday, January 8, 2012
Sunday Active Rest Day
Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: 3, 3, 3, 3, 3: Handstand Push-up Holds (Rest 2 minutes between rounds.)
Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run
Skill: Muscle-up progressions.
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)
Focus: 3, 3, 3, 3, 3: Handstand Push-up Holds (Rest 2 minutes between rounds.)
Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run
Skill: Muscle-up progressions.
Saturday, January 7, 2012
Friday, January 6, 2012
Friday WOD
Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
2: Minutes jump rope
Focus: 1x5 Push Press
Storm: Perform The Following For Time (Scale Weight As Needed):
50: Burpee Pull-ups
50: 135# Deadlift
50: Burpee Box Jump
50: 135# Power Cleans
50: Clapping Burpees
Skill: Handstand push-up progressions
5: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
2: Minutes jump rope
Focus: 1x5 Push Press
Storm: Perform The Following For Time (Scale Weight As Needed):
50: Burpee Pull-ups
50: 135# Deadlift
50: Burpee Box Jump
50: 135# Power Cleans
50: Clapping Burpees
Skill: Handstand push-up progressions
Thursday, January 5, 2012
Thursday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 1,1,1,1,1,1,1: Rack Press
Storm: As Many Rounds As Possible in 20 Minutes Of :
5: Lateral Box Jumps
10: Pull-ups
15: Push-ups
20: Squats
Skill: Handstand push-up progressions
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 1,1,1,1,1,1,1: Rack Press
Storm: As Many Rounds As Possible in 20 Minutes Of :
5: Lateral Box Jumps
10: Pull-ups
15: Push-ups
20: Squats
Skill: Handstand push-up progressions
Wednesday, January 4, 2012
Wednesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 1x20: Push Press
Storm: Five Rounds (Scale Weight as Needed) For Time Of :
5: 50# DB Power Clean Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Clean Left Hand
5: 50# DB Overhead Squats Left Hand
Max Rep Weighted Pull Up w/ 50 lbs
Skill: Handstand push-up progressions
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 1x20: Push Press
Storm: Five Rounds (Scale Weight as Needed) For Time Of :
5: 50# DB Power Clean Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Clean Left Hand
5: 50# DB Overhead Squats Left Hand
Max Rep Weighted Pull Up w/ 50 lbs
Skill: Handstand push-up progressions
Tuesday, January 3, 2012
Tuesday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3: Push Press
Storm: Four Rounds For Time For Bettina's Birthday Workout of the Day :
400 Meters: Run, Row, Bike, Elliptical (Rotate choice each round)
10: Push-ups
15: Dumbbell Swings
20: Steps Walking Lunge With Dumbbells
Skill: Handstand push-up progressions
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3: Push Press
Storm: Four Rounds For Time For Bettina's Birthday Workout of the Day :
400 Meters: Run, Row, Bike, Elliptical (Rotate choice each round)
10: Push-ups
15: Dumbbell Swings
20: Steps Walking Lunge With Dumbbells
Skill: Handstand push-up progressions
Monday, January 2, 2012
Monday WOD
Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x5: Push Press
Storm: As Many Rounds as Possible in 20 Minutes of:
3: Max length long jump
6: 75# Dumbbell Power Clean (Scale Weight)
9: Box Jumps (Full Extension)
Skill: Handstand push-up progressions
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x5: Push Press
Storm: As Many Rounds as Possible in 20 Minutes of:
3: Max length long jump
6: 75# Dumbbell Power Clean (Scale Weight)
9: Box Jumps (Full Extension)
Skill: Handstand push-up progressions
Sunday, January 1, 2012
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