Monday 9/30/13 WOD

5 Skills

30 minutes

Metabolic Conditioning at 7:00pm

Sunday 9/29/13 WOD

Rowing

500 meter sprints/ Rest 3-5 minutes

4X

Saturday 9/28/13 WOD

5 Skills

30 minutes

Metabolic Conditioning at 9:00am

Friday 9/27/13 WOD

Burpees
Rest
Pull Ups
Rest

30 seconds each station
6X

Thursday 9/26/13 WOD

5 Skills

30 minutes

*Metabolic Conditioning at 6:30pm

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

Tuesday 9/24/13 WOD

Kettlebell Swing
Rest
Hindu Push Up
Rest

1 minute each station
4X

Monday 9/23/13 WOD

Thruster 45lbs
Rest
Rowing
Rest
Box Jump 18"
Rest

30 seconds each station
3X

Sunday 9/22/13 WOD

5 Skills

30 minutes

Saturday 9/21/13 WOD

5 Skills

30 minutes

*Metabolic Conditioning at 9:00am

Friday 9/20/13 WOD

One Arm Pull Ups
One Arm Push Ups
Pistols

30 minutes

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

Wednesday 9/18/13 WOD

5 Skills

30 minutes

*Metabolic Conditioning at 6:30pm

Tuesday 9/17/13 WOD

HSPU
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

Sunday 9/15/14 WOD

5 Skills

30 minutes

Saturday 9/14/13 WOD

5 Skills

30 minutes

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

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

Wednesday 9/11/13 WOD

5 Skills

30 minutes

Tuesday 9/10/13 WOD

Box Jump Burpee

1 minute on/1 minute 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

Sunday 9/8/13 WOD

5 Skills

30 minutes

Saturday 9/7/13 WOD

5 Skills    

30 minutes

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

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

Wednesday 9/4/13 WOD

Row 30 seconds
Rest 30 seconds
Push Up 30 seconds
Rest 30 seconds

4X