Rest
***Mushin Closed from 12/22/13 till 1/2/14***
Saturday, December 14, 2013
Saturday 12/21/13 WOD
Med Ball Clean
Rest
Wall Ball
Rest
Heavy Rope
Rest
30 seconds on / 5 seconds off
4X
Rest
Wall Ball
Rest
Heavy Rope
Rest
30 seconds on / 5 seconds off
4X
Friday 12/20/13 WOD
KB Swing 32kg
Rest
Push Press 95lb
Rest
Front Squat 95lb
Rest
KB High Pull 32kg
Rest
30 seconds on / 5 seconds off
4X
Rest
Push Press 95lb
Rest
Front Squat 95lb
Rest
KB High Pull 32kg
Rest
30 seconds on / 5 seconds off
4X
Tuesday 12/17/13 WOD
Tabata Squats
Rest 4 minutes
Tabata Push Ups
Tabatas are 8-20 second sprints with 10 seconds of rest in between
Rest 4 minutes
Tabata Push Ups
Tabatas are 8-20 second sprints with 10 seconds of rest in between
Monday, December 9, 2013
Saturday 12/14/13 WOD
Burpee
Rest
Overhead Walking Lunge
Rest
Heavy Rope
Rest
Air Squat
Rest
30 seconds on / 5 seconds off each station
Rest
Overhead Walking Lunge
Rest
Heavy Rope
Rest
Air Squat
Rest
30 seconds on / 5 seconds off each station
Wednesday 12/11/13 WOD
KB Swing
KB Clean and Press Right
KB Clean and Press Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest
30 seconds on / 5 seconds off each station
4X
KB Clean and Press Right
KB Clean and Press Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest
30 seconds on / 5 seconds off each station
4X
Sunday, December 8, 2013
Monday 12/9/13 WOD
Air Squat
Box Jump
Heavy Rope
Rest
Push Up
Pull Up
Heavy Rope
Rest
30 seconds each station
4X
Box Jump
Heavy Rope
Rest
Push Up
Pull Up
Heavy Rope
Rest
30 seconds each station
4X
Friday, November 29, 2013
Wednesday 12/4/13 WOD
Back Squat 225lb/135lb
Rest
Rest
Rest
KB Front Squat 24kg/12kg
Rest
Rest
Rest
30 seconds each station
4X
Rest
Rest
Rest
KB Front Squat 24kg/12kg
Rest
Rest
Rest
30 seconds each station
4X
Tuesday 12/3/13 WOD
Overhead Press 115lb/65lb
Rest
Rest
Rest
KB Push Press 24kg/12kg
Rest
Rest
Rest
30 seconds each station
4X
Rest
Rest
Rest
KB Push Press 24kg/12kg
Rest
Rest
Rest
30 seconds each station
4X
Monday 12/2/13 WOD
Deadlift 225lb/135lb
Rest
Rest
Rest
KB Swing 32kg/16kg
Rest
Rest
Rest
30 seconds each station
4X
Rest
Rest
Rest
KB Swing 32kg/16kg
Rest
Rest
Rest
30 seconds each station
4X
Friday, November 22, 2013
Wednesday 11/27/13 WOD
Front Squat 135lbs
Rest
Overhead Press 95lbs
Rest
Deadlift 185lbs
Rest
Pull Up BW
Rest
30 seconds each station/ 5 seconds to switch
4X
Rest
Overhead Press 95lbs
Rest
Deadlift 185lbs
Rest
Pull Up BW
Rest
30 seconds each station/ 5 seconds to switch
4X
Monday 11/25/13 WOD
KB Snatch Right 30 seconds/5 seconds to switch
KB Snatch Left 30 seconds/5 seconds to switch
KB Front Squat Right 30 seconds/5 seconds to switch
KB Front Squat Left 30 seconds/5 seconds to switch
KB Push Press Right 30 seconds/ 5 seconds to switch
KB Push Press Left 30 seconds/ 5 seconds to switch
KB Swing 30 seconds
Rest 35 seconds
Rest 35 seconds
3X
KB Snatch Left 30 seconds/5 seconds to switch
KB Front Squat Right 30 seconds/5 seconds to switch
KB Front Squat Left 30 seconds/5 seconds to switch
KB Push Press Right 30 seconds/ 5 seconds to switch
KB Push Press Left 30 seconds/ 5 seconds to switch
KB Swing 30 seconds
Rest 35 seconds
Rest 35 seconds
3X
Sunday, November 17, 2013
Friday 11/22/13 WOD
Snatch 5 reps Right
Get Up 1 rep Right
Snatch 5 reps Left
Get Up 1 rep Left
AMRAP in 15 minutes
Get Up 1 rep Right
Snatch 5 reps Left
Get Up 1 rep Left
AMRAP in 15 minutes
Thursday 11/21/13 WOD
Pistol 5 reps each leg
Handstand Push Up 10 reps
Box Jump 36" 10 reps
AMRAP in 15 minutes
Handstand Push Up 10 reps
Box Jump 36" 10 reps
AMRAP in 15 minutes
Sunday, November 10, 2013
Friday 11/15/13 WOD
KB Swing Right
KB Push Press Right
KB Front Squat Right
KB Swing Left
KB Push Press Left
KB Front Squat Left
Rest
Rest
30 seconds each
3X
KB Push Press Right
KB Front Squat Right
KB Swing Left
KB Push Press Left
KB Front Squat Left
Rest
Rest
30 seconds each
3X
Wednesday 11/13/13 WOD
KB High Pull 44kg
Rest
Deadlift 185lbs
Rest
Box Jump 24"
Rest
1 minute each station
3X
Rest
Deadlift 185lbs
Rest
Box Jump 24"
Rest
1 minute each station
3X
Monday 11/11/13 WOD
Push Press 95lbs
Rest
Front Squat 135lbs
Rest
Wall Ball 20lbs
Rest
1 minute at each station
3X
Rest
Front Squat 135lbs
Rest
Wall Ball 20lbs
Rest
1 minute at each station
3X
Sunday, November 3, 2013
Saturday 11/9/13 WOD
Fight Gone Bad
KB High Pull
BB Push Press
KB Swing
BB Front Squat
Wall Ball
Rest
1 minute each station
KB High Pull
BB Push Press
KB Swing
BB Front Squat
Wall Ball
Rest
1 minute each station
Tuesday 11/5/13 WOD
Pull-Up 5 reps
Push Up 10 reps
Sit Up 15 reps
Squat 20 reps
10X
15 minute Time Cap
Push Up 10 reps
Sit Up 15 reps
Squat 20 reps
10X
15 minute Time Cap
Saturday, October 26, 2013
Friday 11/1/13 WOD
Kettlebell Get Up
10 minutes Practice
1 minute Right
1 minute Rest
1 minute Left
1 minute Rest
4X
10 minutes Practice
1 minute Right
1 minute Rest
1 minute Left
1 minute Rest
4X
Wednesday 10/30/13 WOD
Kettlebell Snatch
10 minutes Practice
1 minute Left
1 minute Rest
1 minute Right
1 minute Rest
4X
10 minutes Practice
1 minute Left
1 minute Rest
1 minute Right
1 minute Rest
4X
Saturday, October 19, 2013
Sunday, October 13, 2013
Sunday, October 6, 2013
Tuesday, October 1, 2013
Sunday 10/6/13 WOD
Fight Gone Bad
Rowing
Push Press
Box Jump
Pull Up
Air Squat
Rest
1 minute each station
3X
Rowing
Push Press
Box Jump
Pull Up
Air Squat
Rest
1 minute each station
3X
Tuesday, September 24, 2013
Wednesday 9/25/13 WOD
Push Press 3-3-3-3-3
Pull-Up 3-3-3-3-3
Alternate exercises. Do 3 reps of Push Press rest 1-2 minutes and then do 3 reps of Pull Ups
Pull-Up 3-3-3-3-3
Alternate exercises. Do 3 reps of Push Press rest 1-2 minutes and then do 3 reps of Pull Ups
Sunday, September 22, 2013
Saturday, September 14, 2013
Thursday 9/19/13 WOD
Front Squat 135lbs
Rest
KB Backward Lunge 2-16kg
Rest
Air Squat
Rest
Rest
Rest
30 seconds each station
3X
Rest
KB Backward Lunge 2-16kg
Rest
Air Squat
Rest
Rest
Rest
30 seconds each station
3X
Tuesday 9/17/13 WOD
HSPU
Rest
Push Press 135lbs
Rest
Push Up
Rest
Rest
Rest
30 seconds each station
3X
Rest
Push Press 135lbs
Rest
Push Up
Rest
Rest
Rest
30 seconds each station
3X
Monday 9/16/13 WOD
Deadlift 225lbs
Rest
KB Swing 32kg
Rest
Pull-Up
Rest
Rest
Rest
30 seconds each station
3X
Rest
KB Swing 32kg
Rest
Pull-Up
Rest
Rest
Rest
30 seconds each station
3X
Sunday, September 8, 2013
Friday 9/13/13 WOD
Air Squat 30 seconds
Jump Squat 30 seconds
Squat Thrust 30 seconds
Half Burpee 30 seconds
Mountain Climber 30 seconds
Rest 30 seconds
Rest 30 seconds
4X
Jump Squat 30 seconds
Squat Thrust 30 seconds
Half Burpee 30 seconds
Mountain Climber 30 seconds
Rest 30 seconds
Rest 30 seconds
4X
Thursday 9/12/13 WOD
Thruster
3-3-3
Complete 3 sets in under 10 minutes
45lb Thruster
30 seconds on/30 seconds off
6X
Monday 9/9/13 WOD
Front Squat
3-3-3
Complete in under 10 minutes
Rowing
30 seconds on/30 seconds off
6X
3-3-3
Complete in under 10 minutes
Rowing
30 seconds on/30 seconds off
6X
Tuesday, September 3, 2013
Friday 9/6/13 WOD
KB Swing
KB Push Press Right
KB Push Press Left
KB Swing
Rest
Rest
30 seconds on/5 seconds off
4X
KB Push Press Right
KB Push Press Left
KB Swing
Rest
Rest
30 seconds on/5 seconds off
4X
Thursday 9/5/13 WOD
Box Jump 30 seconds (set high so you can go on and off without delays between reps)
Rest 30 seconds
Pull Ups 30 seconds
Rest
4X
Rest 30 seconds
Pull Ups 30 seconds
Rest
4X
Sunday, August 25, 2013
Monday 9/2/13 WOD
**Mushin Closed**
Air Squat 30 seconds/ Rest 10 seconds
Squat Thrust 30 seconds/ Rest 10 seconds
Jump Squat 30 seconds/ Rest 10 seconds
Half Burpee 30 seconds/ Rest 10 seconds
Mountain Climber 30 seconds/ Rest 10 seconds
Rest 2 minutes
3X
Thursday 8/29/13 WOD
KB Swing
KB Backward Lunge Right
KB Backward Lunge Left
KB Bent Over Row Right
KB Bent Over Row Left
Rest
Rest
30 seconds each station/ 5 seconds off
4X
KB Backward Lunge Right
KB Backward Lunge Left
KB Bent Over Row Right
KB Bent Over Row Left
Rest
Rest
30 seconds each station/ 5 seconds off
4X
Tuesday 8/27/13 WOD
KB Swing
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
Rest
Rest
30 seconds each station/5 seconds off
4X
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
Rest
Rest
30 seconds each station/5 seconds off
4X
Saturday, August 17, 2013
Saturday 8/24/13 WOD
Get Up
30 Reps Right
30 Reps Left
You can alternate side to side. Go as heavy as possible. Completing all 60 reps in under 15 minutes
30 Reps Right
30 Reps Left
You can alternate side to side. Go as heavy as possible. Completing all 60 reps in under 15 minutes
Thursday 8/22/13 WOD
Front Squat
3-3-3-3
Pull Up
3-3-3-3
Need to complete the 4 sets of 3 reps with the warm up in 15 minutes or less per exercise.
3-3-3-3
Pull Up
3-3-3-3
Need to complete the 4 sets of 3 reps with the warm up in 15 minutes or less per exercise.
Tuesday 8/20/13 WOD
Deadlift
3-3-3-3
Military Press
3-3-3-3
Need to warm up and do the 4 sets of 3 reps within 15 minutes for each exercise
3-3-3-3
Military Press
3-3-3-3
Need to warm up and do the 4 sets of 3 reps within 15 minutes for each exercise
Tuesday, August 13, 2013
Sunday 8/18/13 WOD
Double Unders
Practice for 10 minutes
Half Cindy
5 Pull-Ups
10 Push Ups
15 Squats
AMRAP in 15 minutes
Practice for 10 minutes
Half Cindy
5 Pull-Ups
10 Push Ups
15 Squats
AMRAP in 15 minutes
Friday 8/16/13 WOD
Front Squat 135lbs for 30 reps
DB Jump Squat 30lb DBs for 30 reps
Box Jump 36" for 30 reps
8 minute Time Cap
DB Jump Squat 30lb DBs for 30 reps
Box Jump 36" for 30 reps
8 minute Time Cap
Wednesday 8/14/13 WOD
Push Press 135lbs for 30 reps
HSPU for 30 reps
Hindu Push Up for 30 reps
8 minute time cap
HSPU for 30 reps
Hindu Push Up for 30 reps
8 minute time cap
Wednesday, August 7, 2013
Monday 8/12/13 WOD
Deadlift 205lbs for 30 reps
KB Swing (Head Height) 32KG for 30 reps
Pull Ups BW for 30 reps
Only rest as needed complete as quickly as possible
8 minute Time Cap
KB Swing (Head Height) 32KG for 30 reps
Pull Ups BW for 30 reps
Only rest as needed complete as quickly as possible
8 minute Time Cap
Sunday, August 4, 2013
Monday, July 29, 2013
Monday, July 22, 2013
Sunday, July 14, 2013
Saturday 7/20/13 WOD
KB Swing 32KG
Push Press 95lb
Air Squat
Pull-Up
Push Up
Box Jump 18"
Rest
Rest
1 minute each station
3X
Push Press 95lb
Air Squat
Pull-Up
Push Up
Box Jump 18"
Rest
Rest
1 minute each station
3X
Monday, July 8, 2013
Saturday 7/13/13 WOD
Box Jump
Rest
Heavy Rope
Rest
Speed Rope
Rest
45 seconds on / 15 seconds off
3X
Rest
Heavy Rope
Rest
Speed Rope
Rest
45 seconds on / 15 seconds off
3X
Thursday 7/11/13 WOD
KB Swing
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
KB Swing
Rest
Rest
30 seconds on / 5 seconds off
3X
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
KB Swing
Rest
Rest
30 seconds on / 5 seconds off
3X
Wednesday 7/10/13 WOD
Handstand Push Ups on Parallettes
50 Reps 15 minute Time Cap
If you can't do at least 3 in a row, do them off the floor and add 25 reps to the total.
If you can't do a HSPU do 50% of your bodyweight for a Military Press. Add 50 reps to the total
50 Reps 15 minute Time Cap
If you can't do at least 3 in a row, do them off the floor and add 25 reps to the total.
If you can't do a HSPU do 50% of your bodyweight for a Military Press. Add 50 reps to the total
Sunday, June 23, 2013
Sunday 7/7/13 WOD **Mushin Closed**
Burpees
15 per minute
1 minute on
30 seconds off
Keep going till you fall under 15 reps or 15 minutes (10 rounds)
If you can't keep pace do a total of 100 reps or 15 minutes
15 per minute
1 minute on
30 seconds off
Keep going till you fall under 15 reps or 15 minutes (10 rounds)
If you can't keep pace do a total of 100 reps or 15 minutes
Wednesday 7/3/13 WOD
Push Up
Pull Up
Alternate Exercises after completing the prescribed reps at each exercise.
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
30 minute Time Cap
Tuesday 7/2/13 WOD
KB Swing
KB Swing Snatch Right
KB Swing Snatch Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest
30 seconds on/5 seconds off
4X
KB Swing Snatch Right
KB Swing Snatch Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest
30 seconds on/5 seconds off
4X
Monday 6/24/13 WOD
Run 800 meters
Pull Ups 30
Push Ups 60
Squats 90
Row 1000 meters
15 minute Time Cap
Pull Ups 30
Push Ups 60
Squats 90
Row 1000 meters
15 minute Time Cap
Sunday, June 16, 2013
Sunday 6/23/13 WOD
Pistols
Kipping Pull Ups or Muscle Ups
Handstand Push Ups
Practice skills 10 minutes each for those who haven't developed them
If you have them developed do the following
Muscle Ups 15 or Pull Ups 60
Pistols 15 each leg
HSPU 30
12 minute Time Cap
Kipping Pull Ups or Muscle Ups
Handstand Push Ups
Practice skills 10 minutes each for those who haven't developed them
If you have them developed do the following
Muscle Ups 15 or Pull Ups 60
Pistols 15 each leg
HSPU 30
12 minute Time Cap
Saturday 6/22/13 WOD
Back Bridge 1 minute
Rest 1 minute
Back Lever 1 minute
Rest 1 minute
Front Lever 1 minute
Rest 1 minute
L-Sit 1 minute
Rest 1 minute
3X
Rest 1 minute
Back Lever 1 minute
Rest 1 minute
Front Lever 1 minute
Rest 1 minute
L-Sit 1 minute
Rest 1 minute
3X
Friday 6/21/13 WOD
KB Swing
KB Right High Pull
KB Left High Pull
KB Right Front Squat
KB Left Front Squat
KB Right Push Press
KB Left Push Press
Rest
Rest
30 seconds on/5 seconds off each station
3X
Friday, June 14, 2013
Friday 6/14/13 WOD
Box Jump 36" 20 Reps
20lb Med Ball Squat 40 Reps
Row 800 Meters
10 minute Time Cap
20lb Med Ball Squat 40 Reps
Row 800 Meters
10 minute Time Cap
Sunday, June 2, 2013
Wednesday 6/12/13 WOD
Med Ball Clean 20lbs
Pull-Up
Wall Ball Shot 10lbs
Push Up
1 minute each station
3X non stop
Pull-Up
Wall Ball Shot 10lbs
Push Up
1 minute each station
3X non stop
Tuesday 6/11/13 WOD
Kettlebell Snatch
1 minute right arm
1 minute rest
1 minute left arm
1 minute rest
4X
1 minute right arm
1 minute rest
1 minute left arm
1 minute rest
4X
Saturday 6/8/13 WOD
Muscle Ups 8 reps or 1 minute
Rest 1 minute
Burpees 30 reps or 1 minute
Rest 1 minute
3X
If you can do Muscle Ups
-Do 15 Pull Ups or 1 minute of them, followed immediately by
15 Dips or 1 minute of them
Rest 1 minute
Burpees 30 reps or 1 minute
Rest 1 minute
3X
If you can do Muscle Ups
-Do 15 Pull Ups or 1 minute of them, followed immediately by
15 Dips or 1 minute of them
Wednesday 6/5/13 WOD
Handstand Push Up 1 minute
Rest 1 minute
Push Press 115lbs 1 minute
Rest 1 minute
Ring Dip 15lbs 1 minute
Rest 1 minute
3X
Rest 1 minute
Push Press 115lbs 1 minute
Rest 1 minute
Ring Dip 15lbs 1 minute
Rest 1 minute
3X
Tuesday 6/4/13 WOD
Deadlift 185lbs 1 minute
Rest 1 minute
Kettlebell High Pull 40kg 1 minute
Rest 1 minute
Pull Up 15lbs 1 minute
Rest 1 minute
3X
Rest 1 minute
Kettlebell High Pull 40kg 1 minute
Rest 1 minute
Pull Up 15lbs 1 minute
Rest 1 minute
3X
Monday, May 27, 2013
Friday 5/31/13 WOD
KB Full Swing 24kg x 30 or 1 minute
Rest 1 minute
Jump Squats 30 reps or 1 minute
Rest 1 minute
Pull Ups 30 reps or 1 minute
Rest 1 minute
Back Extensions 30 reps or 1 minute
Rest 1 minute
Toes to Bar 30 reps or 1 minute
Rest 1 minute
Push Ups 30 reps or 1 minute
Wednesday, May 22, 2013
Monday 5/27/13 WOD **Mushin Closed**
**Mushin Closed**
100M 80% Sprint
10 Push Ups
10 Rounds Non Stop
100M 80% Sprint
10 Push Ups
10 Rounds Non Stop
Sunday 5/26/13 WOD **Mushin Closed**
**Mushin Closed**
Handstand, Pistol, and Back Bridge Practice
20 minutes
Handstand, Pistol, and Back Bridge Practice
20 minutes
Friday 5/24/13 WOD
Med Ball Squat 20lbs
Rest
Box Jump 24 inches
Rest
Rowing
Rest
1 minute each station
3X
Rest
Box Jump 24 inches
Rest
Rowing
Rest
1 minute each station
3X
Saturday, May 18, 2013
Sunday, May 12, 2013
Monday, May 6, 2013
Wednesday 5/8/13 WOD
Rowing
500 meters (2 min time cap per sprint)
Rest 4-6 minutes between sprints
3X
500 meters (2 min time cap per sprint)
Rest 4-6 minutes between sprints
3X
Sunday, May 5, 2013
Sunday, April 28, 2013
Monday, April 22, 2013
Saturday 4/27/13 WOD
Air Squat
Box Jump
Rowing
Rest
Pull-Up
Push-Up
Push Press 45lbs
Rest
45 seconds on/15 seconds off
3X
Box Jump
Rowing
Rest
Pull-Up
Push-Up
Push Press 45lbs
Rest
45 seconds on/15 seconds off
3X
Sunday, April 21, 2013
Saturday, April 13, 2013
Monday 4/15/13 WOD
KB Swing 24kg
Rest
Ring Inverted Row
Rest
Ring Push Up
Rest
30 seconds each station
4X
Rest
Ring Inverted Row
Rest
Ring Push Up
Rest
30 seconds each station
4X
Monday, April 8, 2013
Friday, March 29, 2013
Thursday, March 28, 2013
Saturday 3/30/13 WOD
**Mushin Closed**
Practice Handstands, Back Bridges, and Pistols for 15 minutes
100 Burpees for Time > 10 minute Time Cap
Practice Handstands, Back Bridges, and Pistols for 15 minutes
100 Burpees for Time > 10 minute Time Cap
Wednesday, March 27, 2013
Wednesday 3/27/13 WOD
5 Essential Skill Circuits
1 minute on/ 30 seconds off each station + 1 station of Heavy Rope
3X
1 minute on/ 30 seconds off each station + 1 station of Heavy Rope
3X
Sunday, March 24, 2013
Saturday, March 16, 2013
Friday 3/22/13 WOD
Practice The 5 Essential Skills for 20 minutes
Rowing 30 seconds on/90-120 seconds off
3X
Rowing 30 seconds on/90-120 seconds off
3X
Tuesday 3/19/13 WOD
Practice The 5 Essential Skills for 20 minutes
Burpees 1 minute on/1 minute off
4X
Burpees 1 minute on/1 minute off
4X
Sunday, March 10, 2013
Sunday 3/17/13 WOD
Rest
or
Come train at the Kenny Florian Seminar
Cost is $150 for 3 hours with one of the UFC's best fighters
or
Come train at the Kenny Florian Seminar
Cost is $150 for 3 hours with one of the UFC's best fighters
Saturday 3/16/13 WOD
Practice
5 Essential Skills
15 minutes
Kettlebell Swing
1 minute on/1 minute off
4X
5 Essential Skills
15 minutes
Kettlebell Swing
1 minute on/1 minute off
4X
Saturday, March 2, 2013
Saturday, February 23, 2013
Friday 3/1/13 WOD
All throughout March we will be doing only bodyweight exercises. Each day we will pick one or two exercises to work on and then design a workout around those exercises for those people whom are proficient at them. Those whom aren't proficient will work on perfecting the technique for their workouts.
Handstands
Thursday 2/28/13 WOD
Get Up Right
Rest
Swing
Rest
Get Up Left
Rest
Swing
Rest
1 minute each work station
15 seconds each rest station
3X
Rest
Swing
Rest
Get Up Left
Rest
Swing
Rest
1 minute each work station
15 seconds each rest station
3X
Saturday, February 16, 2013
Thursday 2/21/13 WOD
Cindy
Pull Ups 5 Reps
Push Ups 10 Reps
Squats 15 reps
or
Mary
HSPU 5 Reps
Pistols 10 Reps
Pull Ups 15 Reps
AMRAP in 20 minutes
Pull Ups 5 Reps
Push Ups 10 Reps
Squats 15 reps
or
Mary
HSPU 5 Reps
Pistols 10 Reps
Pull Ups 15 Reps
AMRAP in 20 minutes
Wednesday 2/20/13 WOD
Walking Overhead Lunge
Rest
Box Jump
Rest
Heavy Rope
Rest
45 seconds each station
3X
Rest
Box Jump
Rest
Heavy Rope
Rest
45 seconds each station
3X
Saturday, February 9, 2013
Saturday, February 2, 2013
Saturday 2/9/13 WOD
Rower
Push Ups
Rest
Bike
Push Ups
Rest
Treadmill
Push Ups
Rest
1 minute each station
2X
Push Ups
Rest
Bike
Push Ups
Rest
Treadmill
Push Ups
Rest
1 minute each station
2X
Saturday, January 26, 2013
Saturday 2/2/13 WOD
Push Press 95lbs
Air Squat
Biking
Front Squat 95lbs
Push Up
Rowing
KB Swing 24kg
Pull-Up
Running
40 seconds on/20 seconds off at each station
2X
Thursday 1/31/13 WOD
Kipping Pull-ups
Practice 8 minutes
Pull-Ups 5 reps
Push-Ups 10 reps
AMRAP in 12 minutes
Practice 8 minutes
Pull-Ups 5 reps
Push-Ups 10 reps
AMRAP in 12 minutes
Sunday, January 20, 2013
Saturday, January 12, 2013
Thursday 1/17/13 WOD
Bench Press 95/145
Rest
Rest
Push Up
Rest
Rest
Dip
Rest
Rest
30 seconds each station
3X
Rest
Rest
Push Up
Rest
Rest
Dip
Rest
Rest
30 seconds each station
3X
Wednesday 1/16/13 WOD
Rowing
Rest
Rest
Running
Rest
Rest
Box Jump
Rest
Rest
30 seconds each station
3X
Rest
Rest
Running
Rest
Rest
Box Jump
Rest
Rest
30 seconds each station
3X
Monday, January 7, 2013
Friday 1/11/13 WOD
KB Swing
Rest
KB Push Press Right Arm
Rest
KB Push Press Left Arm
Rest
1 minute each station 3X
Rest
KB Push Press Right Arm
Rest
KB Push Press Left Arm
Rest
1 minute each station 3X
Thursday 1/10/13 WOD
HSPU 5 reps
Pull-Ups 10 reps
AMRAP in 12 minutes
Practice Kipping and Handstands for 20 minutes if you can't do the workout
Pull-Ups 10 reps
AMRAP in 12 minutes
Practice Kipping and Handstands for 20 minutes if you can't do the workout
Wednesday, January 2, 2013
Saturday 1/5/13 WOD
No Class at 9:15am
Get Fit Competitor's Fitness Test at 9:15am
12pm Class
Air Squat
Rest
Double Under
Rest
1 minute each station
4X
Get Fit Competitor's Fitness Test at 9:15am
12pm Class
Air Squat
Rest
Double Under
Rest
1 minute each station
4X
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