Tuesday 1/1/13 WOD

Happy New Year

100 Burpees

Monday 12/31/12 WOD

Back Bridge 1 minute
Rest 1 minute
Handstand 1 minute
Rest 1 minute

5X

Sunday 12/30/12 WOD

Rest

Saturday 12/29/12 WOD

Form Running Warm Up and Dynamic Stretches for 10 minutes

400 meter Sprints

Rest 3-4 minutes between Sprints

2X

200 meter Sprints

Rest 2-3 minutes between Sprints

2X

100 meter Sprints

Rest 1 minute between sprints

4X

50 meter Sprints

Rest 30 seconds between sprints

8X

If don't do sprints normally cut the volume in half

Friday 12/28/12 WOD

Hindu Push Up

30 seconds on/30 seconds off

8 rounds

Thursday 12/27/12 WOD

Tabata Air Squats

20 seconds on/10 seconds off

8X

Wednesday 12/26/12 WOD

Muscle Ups

30 reps

or

60 Pull-Ups
120 Push -Ups or 90 Dips

20 minutes Time Cap

Tuesday 12/25/12 WOD

Pistols

30 reps each leg

20 minute Time Cap

Monday 12/24/12 WOD

Handstands and Handstand Push Ups

Practice for 20 minutes, if doing HSPU do 60 reps in under 20 minutes

Sunday 12/23/12 WOD

Rest

Saturday 12/22/12 WOD

**Mushin Closed Today till January 2nd**

***Workout Solo, Go to East River Track off 6th St if you don't have access to bars when necessary. Follow along at home or wherever your holidays take you.***

Run 5K

Friday 12/21/12 WOD

100 Pull-Ups
200 Push-ups
300 Squats

20 Minute Time Cap

Thursday 12/20/12 WOD

Shuttle Sprints

30 seconds on/90 seconds off

5X

Wednesday 12/19/12 WOD

Bench Press

5-5-5-5-5

Tuesday 12/18/12 WOD

KB Long Cycle

1 minute on
1 minute off

6X

Monday 12/17/12 WOD

Hindu Push Up
Hindu Squat
Back Bridge

1 minute each
4X

Sunday 12/16/12 WOD

Rest

Saturday 12/15/12 WOD

Barbell Thruster

95lbs for 100 reps

20 minute Time Cap

Friday 12/14/12 WOD

Pull-Ups 100 reps
HSPU 50 reps

20 minute Time Cap

Thursday 12/13/12 WOD

Tabatas

Squats

Double Unders

Wednesday 12/12/12 WOD

Deadlift

3-3-3-3-3

Tuesday 12/11/12 WOD

KB Snatch

1 minute right
1 minute left
2 minutes rest

4X

Monday 12/10/12 WOD

Tabatas

Rowing

Push Ups

Sunday 12/9/12 WOD

Saturday 12/8/12 WOD

KB Swing
Rest
KB Get Up Right
Rest
KB Swing
Rest
KB Get Up Left
Rest

32KG KB
2 rounds
1 minute each station

Friday 12/7/12 WOD

Push Press

3-3-3-3-3

Thursday 12/6/12 WOD

Box Jump Burpee

1 minute on/1 minute off

6X

Wednesday 12/5/12 WOD

2 Heats

Sprint 400 meters or 90 seconds

Rest 3-5 Minutes

4X

Tuesday 12/4/12 WOD

30 Muscle Ups
30 Pistols

or

60 Pull-Ups
90 Push-Ups
150 Air Squats

15 minute Time Cap

Monday 12/3/12 WOD

Front Squat

5-5-5-5-5