Thursday 3/1/12 WOD

Med Ball Overhead Sit Up
Burpee

45 seconds/ 15 seconds off

5 rounds

Wednesday 2/29/12 WOD

Wall Ball
Toes To Bar

45 seconds on/15 seconds

5 Rounds

Tuesday 2/28/12 WOD

Med Ball Overhead Lunge
Pull-Up

45 seconds on/15 seconds off

5 rounds

Monday 2/27/12 WOD

Med Ball Clean
Hands Off Push Up

Practice Clean for 10 minutes

45 seconds on/15 seconds off

5 rounds

Sunday 2/26/12 WOD

Rest

Saturday 2/25/12 WOD

Lizard Walk 12 minutes

*If you want, some pull ups after a full lap

Friday 2/24/12 WOD

KB or DB Snatch

Practice for 10 minutes

Right Side 30 seconds/ Rest 60 seconds
Left Side 30 seconds/ Rest 60 seconds

5 rounds

Thursday 2/23/12 WOD

Box Jump
Burpee
Jump Rope
Rest

1 minute each station

4 rounds

Wednesday 2/22/12 WOD

KB Squat Clean and Push Press

10 minutes Practice

1 minute on/ 2 minutes off

5 rounds

Tuesday 2/21/12 WOD

Medicine Ball Overhead Lunge
Medicine Ball Overhead Sit Up

1 minute each exercise
5rounds

Monday 2/20/12 WOD

Jump Rope Practice 10 minutes

Jump Rope 1 minute
Push-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Pull-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Squats 1 minute
Rest 1 minute

2 Rounds

Sunday 2/19/12 WOD

Rest

Saturday 2/18/12 WOD

Handstands or HSPU 5 sets of 30 seconds or 8 reps

Push Press 5 sets of 5 reps

rest 2 minutes max between sets

Friday 2/17/12 WOD

Round 1
Air Squat
Box Jump
Bike

Round 2
Air Squat
Box Jump
Row

30 seconds on/ 15 seconds off
Do round 1, then round 2
2 times each

Thursday 2/16/12 WOD

DB Thruster
Rest
Pull-Up
Rest

30 seconds each station

5 rounds

Wednesday 2/15/12 WOD

Stability Ball Push Up
Alternating Step Up
Hanging Knee Raise
Rope Climb
Overhead Walking Lunge
Right Side Plank
Left Side Plank
Rest

45 seconds on/15 seconds off
2 full rounds

Tuesday 2/14/12 WOD

KB Swing
KB Get Up

60 seconds each exercise/30 seconds rest in between exercises

5 rounds

Monday 2/13/12 WOD

Explosion

Jump Squat 8 reps
Med Ball Pass 8 reps
Burpees 8 reps
Med Ball Slam 8 reps

5 rounds

Monday 2/6/12 WOD

Shuttle Sprints

30 seconds on/90 seconds off

6-8X

Sunday 2/5/12 WOD

Rest

Saturday 2/4/12 WOD

Burpees

1 minute on/ 1 minute off

8X

Friday 2/3/12 WOD

Jump Rope
Air Squat
Pull-Up
Push-Up
Sit-Up
Rest

1 minute each session
3X

Thursday 2/2/12 WOD

KB or DB Snatch

10 minutes Practice

12 minutes Max Reps

Wednesday 2/1/12 WOD

Iso/Plyo Couplets

Jump Squat
Handstand

Lateral Bounds
Flexed Arm Hang

Mountain Climber
V-Sit

4 rounds of each couplet
30 seconds on/10 seconds off each round