Sunday 10/7/12 WOD

Rest

Saturday 10/6/12 WOD

Hindu Squat
Hindu Push-Up
Back Bend

1 minute each station

4X

Friday 10/5/12 WOD

Burpee 30 seconds
Rest 30 seconds
Pull-Ups 30 seconds
Rest 30 seconds
Double Unders 30 seconds
Rest 30 seconds


4X

Thursday 10/4/12 WOD

Push Press 3-3-3-3-3

Wednesday 10/3/12 WOD

Rowing

Sprint 300 meters or 1 minute (Rest 3-4 minutes)

5 rounds

Tuesday 10/2/12 WOD

Kettlebell Long Cycle

1 minute on/ 1 minute off

6 rounds

Monday 10/1/12 WOD

Shuttle Sprints

30 seconds (Rest 90-120 seconds between rounds)

8X

Sunday 9/30/12 WOD

Rest

Saturday 9/29/12 WOD

High Pull 5-5-5-5-5

Friday 9/28/12 WOD

Kettlebell Swing 15 reps

Kettlebell Get Up 5 reps Right/ 5 reps Left

5X

12 minute time cap

Thursday 9/27/12 WOD

HSPU 8 reps

36" Box Jumps 8 reps

5X

12 minute time cap

Wednesday 9/26/12 WOD

Muscle Ups

AMRAP in 15 minutes or 30 reps

If you can't do a muscle up:

Ring Dips and Ring Pull-Ups for advanced trainees

Bar Dips and Bar Pull-Ups for novice trainees

AMRAP in 15 minutes or 75 reps of each exercise

Tuesday 9/25/12 WOD

Deadlift   5-5-5-5-5

Monday 9/24/12 WOD

Treadmill

Pull-Up

Rest

Bike

Sit Up

Rest

Rower

Push-Up

Rest

30 seconds on/15 seconds off

3X

Sunday 9/23/12 WOD

Rest

Saturday 9/22/12 WOD

BB Thruster 95lbs for 100 reps or 12 minutes (4 people max per barbell)

Scale DBs to Strength levels if you can't do 95lbs on the Barbell 

Friday 9/21/12 WOD

Double Unders 30 seconds
Rest 30 seconds
Knees to Elbows 30 seconds
Rest 30 seconds

6X

Thursday 9/20/12 WOD

Station 1: Bike Sprints

30 seconds
Rest 2 minutes

4X

Station 2: Treadmill Sprints
30 seconds or 200 meters
Rest 2 minutes

4X

Wednesday 9/19/12 WOD

Box Jump 30 seconds
Rest 30 seconds
Pull-Up 30 seconds
Rest 30 seconds

6X

Tuesday 9/18/12 WOD

Front Squat

5-5-5-5-5

Monday 9/17/12 WOD

Rowing 30 seconds
Rest 30 seconds
Push-Ups 30 seconds
Rest 30 seconds

6X

Sunday 9/16/12 WOD

Rest

Saturday 9/15/12 WOD

High Pull 32kg KB scale to strength levels
Push Press 2-16kg KB scale to strength levels
GHD Sit Up
Rest
Pull-Up
Push-Up
GHD Hip Extension
Rest


45 seconds each station/15 seconds rest

3X

Friday 9/14/12 WOD

Box Jump Burpee

1 minute on/1 minute off

6 rounds

Thursday 9/13/12 WOD

Overhead Press 5-5-5-5-5
Push Press 5-5-5-5-5

Wednesday 9/12/12 WOD

Running Sprints
2 heats (4 people per heat)

200 meters or 30 seconds
2 minutes rest

6X

Tuesday 9/11/12

Pull-Up 10 reps
GHD Sit Up 20 reps
Push Up 30 reps
Squat  40 reps
Row 500 meters or 2 minutes


3X (15 minute time cap)

Monday 9/10/12 WOD

KB Swing 45 seconds on/15 seconds off
HSPU or Handstand 45 seconds on/15 seconds off

6 rounds

Sunday 9/9/12 WOD

Rest

Saturday 9/8/12 WOD

Station 1: Get Up
5 reps Right
5 reps Left

AMRAP in 10 minutes

Station 2: Push Press

15 reps

AMRAP in 10 minutes

Friday 9/7/12 WOD

Station 1: Rowing 30 seconds on 90 seconds off 4X
Station 2: Burpees 30 seconds on 90 seconds off 4X
Station 3: Running 30 seconds on 90 seconds off 4X
Station 4: Box Jumps 30 seconds on 90 seconds off 4X

Thursday 9/6/12

HSPU 5 reps or Handstand for 30 seconds
Air Squats 30 reps

AMRAP in 12 minutes

Wednesday 9/5/12 WOD

Row 30 secs
Rest 30 secs
Push ups 30 secs
Rest 30 secs
Box Jumps 30 secs
Rest 30 secs
Sit ups 30 secs

4 Rounds