Friday, July 27, 2012
Thursday 8/2/12 WOD
Basics
Handstands for 20 minutes
Advanced people can do HSPU 5 reps
Pistols 5 reps each leg
Pull Ups 15 reps
For max rounds
Wednesday 8/1/12 WOD
Intervals ***Bring Clean Shoes if you prefer***
2 Heats, Up to 4 people alternating at each station
Running
30 Seconds Sprinting, Rest 90-120 seconds
6 rounds
Tuesday 7/31/12 WOD
DB/KB Complex
Left Lunge with Right Press 30 Seconds
Leg Leg Balance with Right Bent Row 30 seconds
Right Lunge with Left Press 30 seconds
Right Leg Balance with Left Bent Row 30 seconds
Overhead Swing 60 seconds
Rest 3 minutes
4 rounds
Monday 7/30/12 WOD
***No 7:15am Class Today***
Basics
Basics
L-Sit
Back Bridge
Double Unders
1 minute each station
6 rounds
6 rounds
Wednesday, July 25, 2012
Saturday 7/28/12 WOD
Front Squat 8 reps
Box Jump 8 reps
Rest
Stability Ball Push Up 8 reps
Med Ball Chest Pass 8 reps
Rest
5 rounds
Box Jump 8 reps
Rest
Stability Ball Push Up 8 reps
Med Ball Chest Pass 8 reps
Rest
5 rounds
Thursday 7/26/12 WOD
Hindu Push-Up
Hindu Squat
Pull-Up
45 seconds at each station/15 seconds rest
4 rounds
Hindu Squat
Pull-Up
45 seconds at each station/15 seconds rest
4 rounds
Sunday, July 22, 2012
Tuesday 7/24/12 WOD
Jump Squat
HSPU
10 reps each one
(hold handstand for 60 seconds if you can't do HSPU)
AMRAP in 12 minutes
HSPU
10 reps each one
(hold handstand for 60 seconds if you can't do HSPU)
AMRAP in 12 minutes
Monday 7/23/12 WOD
Med Ball Clean
Pull-Ups
Practice 10 minutes
10 reps each exercise
AMRAP in 12 minutes
Pull-Ups
Practice 10 minutes
10 reps each exercise
AMRAP in 12 minutes
Sunday, July 15, 2012
Saturday 7/21/12 WOD
Kettlebell Circuit
Swing 30 seconds
Rest 10 seconds
Front Squat 30 seconds
Rest 10 seconds
Push Press 30 seconds
Rest 2 minutes
4 rounds
Swing 30 seconds
Rest 10 seconds
Front Squat 30 seconds
Rest 10 seconds
Push Press 30 seconds
Rest 2 minutes
4 rounds
Friday 7/20/12 WOD
Basics
Thrusters
High Pull
Practice for 15 minutes
If proficient do 15 minutes of:
Thruster 15 reps
High Pull 15 reps
AMRAP
Thrusters
High Pull
Practice for 15 minutes
If proficient do 15 minutes of:
Thruster 15 reps
High Pull 15 reps
AMRAP
Thursday 7/19/12 WOD
Double Unders 20 reps or High Knees 80 reps
Air Squats 40 reps
AMRAP in 12 minutes
Air Squats 40 reps
AMRAP in 12 minutes
Wednesday 7/18/12 WOD
Basics
High Pull
Practice 15 minutes
If proficient 15 minutes of:
High Pull 15 reps
Ring Dips 15 reps
AMRAP
High Pull
Practice 15 minutes
If proficient 15 minutes of:
High Pull 15 reps
Ring Dips 15 reps
AMRAP
Monday 7/16/12 WOD
Basics
Thrusters
Practice 15 minutes
If proficient do 15 minutes of:
Thrusters 15 reps
Pull-Ups 15 reps
AMRAP
Thrusters
Practice 15 minutes
If proficient do 15 minutes of:
Thrusters 15 reps
Pull-Ups 15 reps
AMRAP
Sunday, July 8, 2012
Sunday, July 1, 2012
Thursday 7/5/12 WOD
Med Ball Clean
Hands Off Push Up
Rest
Walking Overhead Lunge
Knees To Elbow
Rest
1 minute each station
3X
Hands Off Push Up
Rest
Walking Overhead Lunge
Knees To Elbow
Rest
1 minute each station
3X
Wednesday 7/4/12 WOD
Mushin Closed
Run 5K Interval Style, Walk 100 meters, Jog 200 meters, Run 100 meters
That's basically 12 intervals around a track plus a little walk at the end.
Great track on the East River and 6th St.
Run 5K Interval Style, Walk 100 meters, Jog 200 meters, Run 100 meters
That's basically 12 intervals around a track plus a little walk at the end.
Great track on the East River and 6th St.
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