Monday - Jan 30th
Back Squat @ 30X1, 4-5 reps x 3 sets, 3 min
+
3 sets ALL OUT:
10 Back Squat @ 50% 1RM
Row Sprint 30 sec
Rest 3 min
+
3 sets ALL OUT:
AMRAP Squats in 20 sec
Airdyne Sprint 20 sec
4 min rest
Wednesday
A1. Push Press @ 11X1, 5-4-3-2-1, 2 min
A2. Chin-ups, 3-5 tough reps x 5 sets, 2 min
B. 15,12,9,6,3 rep rds for time:
Press @ 50% RM
GH Sit-ups
Friday
Deadlift, 1 tough rep per min for 10 mins - use 90% of your 1RM for every set
+
Push-up Burpees, AMRAP in 30 sec x 3 sets, 60 sec
+
5 rounds for time:
30 walking lunges
20 kbs - lite
Monday, January 30, 2012
Monday, January 23, 2012
Week of Jan 23, 2012
Monday - 23rd
As many calories/reps as possible - complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl
30 sec rest
45 sec Box Jumps - 24"/20" - step down each rep
30 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough single - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Tabata Bench Press @ 40% 1RM
Friday
10 rounds for time:
15 KBS - 12kg (Todd - 24kg)
15 Squats
As many calories/reps as possible - complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl
30 sec rest
45 sec Box Jumps - 24"/20" - step down each rep
30 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough single - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Tabata Bench Press @ 40% 1RM
Friday
10 rounds for time:
15 KBS - 12kg (Todd - 24kg)
15 Squats
Monday, January 16, 2012
WODs for week of Jan 16th
Monday - 16th
As many calories/reps as possible - complete 5 consecutive rounds:
60 sec Airdyne
60 sec rest
60 sec Push-up Burpees
60 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough double - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Bench Press @ 85% 1RM, AMRAP x 5 sets, 2 min
Friday
10 sets @ consistent effort:
Row 150m
10 wall balls - pick your weight
rest 1 min
As many calories/reps as possible - complete 5 consecutive rounds:
60 sec Airdyne
60 sec rest
60 sec Push-up Burpees
60 sec rest
Wednesday
A. Deadlift @ 13X1, build to a tough double - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Bench Press @ 85% 1RM, AMRAP x 5 sets, 2 min
Friday
10 sets @ consistent effort:
Row 150m
10 wall balls - pick your weight
rest 1 min
Monday, January 9, 2012
Week of Jan 9, 2012
Monday
As many reps as possible in 10 minutes:
Jump Rope Singles Only (you have to perform 3 push-up burpees everytime you break)
+
5 min rest
+
Airdyne as many miles as possible in 10 minutes:
You have to perform 10 air squats every minute beginning with the first minute
Wednesday
A. Deadlift @ 13X1, build to a tough effort triple - drop each rep, no failures
B. Bench Press @ 30X1, build to a moderate single
C. Bench Press @ 75% 1RM, AMRAP x 5 sets, 3 min
Friday
For time:
25 cal Row
50 Box Jumps 24"/20" - step down every rep
25 cal Row
50 KBS - 24kg/16kg
25 cal Row
50 Air Squats
25 cal Row
As many reps as possible in 10 minutes:
Jump Rope Singles Only (you have to perform 3 push-up burpees everytime you break)
+
5 min rest
+
Airdyne as many miles as possible in 10 minutes:
You have to perform 10 air squats every minute beginning with the first minute
Wednesday
A. Deadlift @ 13X1, build to a tough effort triple - drop each rep, no failures
B. Bench Press @ 30X1, build to a moderate single
C. Bench Press @ 75% 1RM, AMRAP x 5 sets, 3 min
Friday
For time:
25 cal Row
50 Box Jumps 24"/20" - step down every rep
25 cal Row
50 KBS - 24kg/16kg
25 cal Row
50 Air Squats
25 cal Row
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