Sunday 2/2/14 WOD

8 station circuit

1 minute each station
2X

Saturday 2/1/14 WOD

Bodyweight Training

Friday 1/31/14 WOD

Sprints
8-10 second efforts

Thursday 1/30/14 WOD

Bodyweight Training

Wednesday 1/29/14 WOD

KB Swing
Rest
Squat Thrust
Rest
Jump Squat
Rest
Heavy Rope
Rest

30 seconds each station
3X

Tuesday 1/28/14 WOD

Bodyweight Training

Monday 1/27/14 WOD

Barbell Thruster 95lbs
Rest
Rest
Kettlebell High Pull 44kg
Rest
Rest
Box Jump 36 inches
Rest
Rest

30 seconds each station
3X

Sunday 1/26/14 WOD

Bodyweight Training

Saturday 1/25/14 WOD

Bodyweight Training

Friday 1/24/14 WOD

Kettlebell Snatch Right
Kettlebell Get Up Right
Rest
Kettlebell Snatch Left
Kettlebell Get Up Left
Rest

1 minute each station
3X

Thursday 1/23/14 WOD

Kettlebell Get Up

1 minute right / 1 minute off
1 minute left / 1 minute off

4X

Wednesday 1/22/14 WOD

Kettlebell Snatch

1 minute right / 1 minute off
1 minute left / 1 minute off

4X

Tuesday 1/21/14 WOD

Bodyweight Training

Monday 1/20/14 WOD

Row 2,000 meters

Sunday 11/19/14 WOD

8 Station Circuit

1 minute on/ 10 seconds off

2X

Saturday 11/18/14 WOD

Bench Press or Floor Press

3-3-3-3

Clapping Push Up

3-3-3-3

Friday 1/17/14 WOD

Bodyweight Training

Thursday 1/16/14 WOD

Pull Up

3-3-3-3

KB High Pull

3-3-3-3

Wednesday 1/15/14 WOD

Bodyweight Training

Tuesday 1/14/14 WOD

Front Squat

3-3-3-3

Box Jump

3-3-3-3

Monday 1/13/14 WOD

Bodyweight Training

Sunday 1/12/14 WOD

DB or KB Push Press
Rest
Heavy Rope Slams
Rest
Heavy Rope
Rest

30 seconds each station
4X

Saturday 1/11/14 WOD

Box Jump Burpee
Rest
Pull Up
Rest

1 minute each station
4X

Friday 1/10/14 WOD

Bodyweight Training

Thursday 1/9/14 WOD

Form Running
Plyometrics
8-10 second sprints

Wednesday 1/8/14 WOD

Bodyweight Training

Tuesday 1/7/14 WOD

Kettlebells

Swing
Front Squat Right
Push Press Right
Swing
Front Squat Left
Push Press Left
Rest
Rest

30 seconds on / 5 seconds off each station
3X

Monday 1/6/14 WOD

Deadlift

3-3-3-3

Ring Dip

3-3-3-3

Alternate Exercises between sets

Sunday 1/5/14 WOD

Bodyweight Training

Saturday 1/4/14 WOD

Bodyweight Training

Friday 1/3/14 WOD

Rowing 30 seconds on / 90 seconds off

8X

Thursday 1/2/14 WOD

Happy New Year!!!

Front Squat 3 reps, rest 1-2 minutes

then

Overhead Press 3 reps, rest 1-2 minutes

then

Pull Up 3 reps (add weight if necessary) rest 1-2 minutes

Repeat for a total of 4 rounds