(Teen WOD)
Warm Up:
10 Clapping Push Ups or weighted Push Ups
10 Ring dips
10 GHD Sit Ups
Strength Work:
Thruster
WOD: Teams of 2 or 4 complete as many reps as possible in 15 minutes of:
DeadLifts
Dumbbell Pushpress
Row for Calories
Stretch!
Wednesday, June 30, 2010
Sunday, June 27, 2010
Monday, June 28, 2010
(Teen WOD)
Warm Up:
Left Side of Board then
10 Clapping push ups or weighted push ups
10 Knees to Elbows
5 10 Second handstands
Agility drill
Strength Work:
Back Squat - Max Effort
5 @ 65%
3 @ 80
1 @ 95
1 @ 101
WOD:
21, 15, 9, 15, 21 - 2 minutes rest between each round
Push Ups
Sumo Deadlift High Pull (SDHP)
Stretch!
Friday, June 25, 2010
"Back by Popular Demand"..the return of the bumper slide
(Teen WOD)
Warm Up:
DJM and
DJM and
20 Double Unders
20 Jumping Squats
20 Push Ups
Strength Work:
Push Press Max Effort 65 80 95 101 1 Rep Max
WOD:
Teams of Two, One athlete performs one round then tags the other and continues to take turns with WOD.5 Rounds:
10 Sand Bag Get Ups
Run 50 ft
50 ft slide with bumper weight (25/45)
Stretch!
Tuesday, June 22, 2010
Hang Power Cleans!
(Teen WOD)
Warm Up:
10 GHD Sit Ups
10 Double Unders
10 Jumping Squats
Strength Work:
Hang Power Clean
- ME - 65 80 95 101%
WOD:
4 Rounds
5 Pull Ups
10 Push Ups
15 KB Swings
Warm Up:
10 GHD Sit Ups
10 Double Unders
10 Jumping Squats
Strength Work:
Hang Power Clean
- ME - 65 80 95 101%
WOD:
4 Rounds
5 Pull Ups
10 Push Ups
15 KB Swings
Sunday, June 20, 2010
"Max Effort" Today!
(Teen Wod)
Warm Up:
DJM and
10 Jumping Squats
10 Double Unders
10 GHD Sit Ups
Strength Work:
Deadlift
5 - 65%
3 - 85%
1 - 95%
1 - 101% Max Effort with good form
WOD:
"21"
Run 200m
21 Hang Power Cleans (65 lbs)
21 Burpees
21 Push Press
Run 200m
STRETCH!
Warm Up:
DJM and
10 Jumping Squats
10 Double Unders
10 GHD Sit Ups
Strength Work:
Deadlift
5 - 65%
3 - 85%
1 - 95%
1 - 101% Max Effort with good form
WOD:
"21"
Run 200m
21 Hang Power Cleans (65 lbs)
21 Burpees
21 Push Press
Run 200m
STRETCH!
Thursday, June 17, 2010
"The Bear!"
(Teen WOD)
Warm Up:
10 Lunges (10 R 10 L)
10 Push Ups (Wide and Narrow)
10 Pull Ups (regular and reverse grip)
10 Squats
Strength:
Push Press 65 75 85(AMRAP at 85%)
WOD:
"The Barbell Bear"
On the minute, every minute for 20 minutes perform:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
Rest until the top of the minute
Stretch!
Warm Up:
10 Lunges (10 R 10 L)
10 Push Ups (Wide and Narrow)
10 Pull Ups (regular and reverse grip)
10 Squats
Strength:
Push Press 65 75 85(AMRAP at 85%)
WOD:
"The Barbell Bear"
On the minute, every minute for 20 minutes perform:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
Rest until the top of the minute
Stretch!
Tuesday, June 15, 2010
Wallballs and Swings!!
(Teen WOD)
Warm Up:
DJM and
10 Lunges
10 Push Ups (5 Wide and 5 Narrow)
10 Pull Ups (5 regular grip and 5 reverse grip)
10 GHD Sit Ups
Deceleration Drills
Strength Work:
Hang Power Clean
WOD:
21 -15 - 9
Wall Balls ( 14/20)
Kettle bell Swings (20/35)
Optional 400m run after each 'set'
Stretch
Warm Up:
DJM and
10 Lunges
10 Push Ups (5 Wide and 5 Narrow)
10 Pull Ups (5 regular grip and 5 reverse grip)
10 GHD Sit Ups
Deceleration Drills
Strength Work:
Hang Power Clean
WOD:
21 -15 - 9
Wall Balls ( 14/20)
Kettle bell Swings (20/35)
Optional 400m run after each 'set'
Stretch
Sunday, June 13, 2010
5 - 4 - 3 - 2 - 1 GO!!
(Teen WOD)
Warm Up:
Left Side of board
10 Lunges(make sure your knee is not going over your toes)
10 Push Ups (5 narrow push ups, 5 wide push ups)
10 Pull Ups (5 regular pull ups, 5 reverse grip pull ups)
10 GHD Sit Ups
Strength Work:
DeadLift 65%, 75%, 85%
WOD:
5-4-3-2-1
5 minutes of Rowing
4 minutes of Box Jumps
3 minutes of Pull Ups
2 minutes of Goblet Squats
1 minute of Plank Rows
Stretch!
Warm Up:
Left Side of board
10 Lunges(make sure your knee is not going over your toes)
10 Push Ups (5 narrow push ups, 5 wide push ups)
10 Pull Ups (5 regular pull ups, 5 reverse grip pull ups)
10 GHD Sit Ups
Strength Work:
DeadLift 65%, 75%, 85%
WOD:
5-4-3-2-1
5 minutes of Rowing
4 minutes of Box Jumps
3 minutes of Pull Ups
2 minutes of Goblet Squats
1 minute of Plank Rows
Stretch!
Thursday, June 10, 2010
Wednesday, June 9, 2010
Burpees!!
(Kid's WOD)
Warm Up:
10 Squats
10 Push Ups
5-10 second planks
Strength:
Push Press
WOD:
3 Rounds
Row 250m
10 Burpees
5 Push Press
Warm Up:
10 Squats
10 Push Ups
5-10 second planks
Strength:
Push Press
WOD:
3 Rounds
Row 250m
10 Burpees
5 Push Press
Tuesday, June 8, 2010
Time to Row!!
(Teen Wod)
Warm Up:
DJM
10 OHS
Agility
Strength:
Split Squat
WOD:
5 rounds
500 row
Amrap Push Ups
Rest 3 minutes between sets
Monday, June 7, 2010
Kickball!! Tuesday, June 8, 2010
(Kids WOD) Allie doin' a great job at her push ups!
(Kids WOD)
Warm Up:
10 Squats
10 Push Ups
5- 10 second planks
Strength:
Shoulder Press
WOD:
3 rounds:
10 Sit Ups
10 Sandbag Get Ups
10 Thrusters
Game:
Kickball!!!
(Kids WOD)
Warm Up:
10 Squats
10 Push Ups
5- 10 second planks
Strength:
Shoulder Press
WOD:
3 rounds:
10 Sit Ups
10 Sandbag Get Ups
10 Thrusters
Game:
Kickball!!!
Sunday, June 6, 2010
Great job at the beach Teens! June 7, 2010
(Teen WOD)
Great Job at the beach guys and gals!!
Great Job at the beach guys and gals!!
Warm Up:
Left side of board and 10 OHS with PVC pipe
Agility work
Strength work:
Hang Power Clean
WOD:
5 rounds:
10 Pull Ups
10 SDHP
10 Ring Dips
10 Push Ups
2 minute rest after each round
Thursday, June 3, 2010
REMINDER:There's a Saturday WOD at Yorktown Beach at 8:30a!! Great time will be had!
(Teen WOD)
Warm Up:
Whole Board
Strength Work:
Back Squat
WOD:
AMRAP in ??? minutes
3 Sandbag Get Ups
6 Sandbag Sit ups
Sandbag run - (length of the gym and back)
45# Weight Slide
Stretch
Warm Up:
Whole Board
Strength Work:
Back Squat
WOD:
AMRAP in ??? minutes
3 Sandbag Get Ups
6 Sandbag Sit ups
Sandbag run - (length of the gym and back)
45# Weight Slide
Stretch
Wednesday, June 2, 2010
Mountain Climbers are our friends!
Gotta love the ring swings!
(Kids WOD)
Warm Up:
5 Push Ups
5 Jumping Swatss
5 Broad Jumps
Strength Work:
Push Press
WOD:
3 rounds:
10 Push Press
20 Mountain Climbers
30 Abmat Sit Ups
Game!!!
(Kids WOD)
Warm Up:
5 Push Ups
5 Jumping Swatss
5 Broad Jumps
Strength Work:
Push Press
WOD:
3 rounds:
10 Push Press
20 Mountain Climbers
30 Abmat Sit Ups
Game!!!
Tuesday, June 1, 2010
Sabrina's Big Birthday WOD!!!! The big 1-2!!
(Teen WOD)
Warm Up:
Whole Board
Strength Work:
Push Press
WOD:
12, 11, 10, 9, 8, 7,..3, 2, 1
Push Press
Mountain Climbers
then 3 rope ascents
REST
Warm Up:
Whole Board
Strength Work:
Push Press
WOD:
12, 11, 10, 9, 8, 7,..3, 2, 1
Push Press
Mountain Climbers
then 3 rope ascents
REST
30 Plank rotations
STRETCH!
STRETCH!
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