10032013

SKILL
Handstand Work:
HSPU progression, Shoulder Touches, Handstand Walk

WOD
FGB Style:
3 Rounds of 1 minute each:
Row
Thruster
KB SDHP
Sit-ups

1 minute rest between rounds.

FINISHER
5 minutes DU practice

09302013

SKILL WORK
Double Under Practice
3 x 1 Max Reps in 1 minute

WOD
5 minute AMRAP
5 Thrusters
5 Pull-ups

5 Minute AMRAP
100m Row
5 Ring Dips

5 Minute AMRAP
25 DU
10 Ab Mat Sit-ups

09112013

9/11 WOD

Start with 30 seconds of silence.

9 rounds:
200m Run
11 Box Jumps
11 Pull-ups
11 Burpees
11 KBS
11 Sit-ups
11 DU’s
11 Goblet Squats
200m Run

09062013

STRENGTH
3 x 1 Strict Press
3 x 1 Push Press
3 x 1 Jerk

Set a new PR!

WOD
“Tabata Something Else!”
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Squat

No rest in between, clock is running continuously.
Score is total number of reps!

08242013

Alex’s Birthday WOD!
31 minute AMRAP
31 Birthday Burpees
31 Pull-ups
31 squats
31 DU’s
31 Sit-ups

08102013

Partner WOD
With a Partner complete 3 Rounds of:
200m Run
10 Partner Burpees
200m Run
20 Partner Medball Sit-ups
200m Run
30 Partner Wallball
End with a 200m Run

One Year Ago Today

One year ago today we had our first ever free workout in Cameron Park. Yesterday we commemorated that WOD by running to the park from the gym and crushing the same workout.

WOD
Run/walk to Cameron Park with a partner and a Kettlebell.
Then 2 rounds with a partner:
One person runs 200m run while the other partner completes AMRAP of the following:
Kettlebell Swings
Alternating Push-ups
Goblet Squats
Sit-ups

Then run/walk back to the gym!

06072013

WOD
5 rounds with 3 minutes rest between:
400m run
10 pull-ups
20 push-ups
30 sit-ups
40 squats

“Tabata This”

STRENGTH/SKILL

5 x 3 Jerk

WOD

“Tabata This”

“Tabata This!”

STRENGTH/SKILL

5 x 1 DL
Set new 1RM

WOD

“Tabata This!”

Row for calories
Squat
Pull-up
Push-up
Sit-up
Rest 1 minute between Tabatas

FINISHER

3 x 10 GHD Sit-up/Back Ext.