Team workout today! June 30, 2010

(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!

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!

"Back by Popular Demand"..the return of the bumper slide

(Teen WOD)

Warm Up:
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!

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

"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!

"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!

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

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!

Michelle's Birthday WOD!! Overdue! Abs, Abs and Abs

(Teen's WOD)

Warm Up:
Left Side of Board plus-

10 Over Head Squats

Agility work

Strength Work:

Thruster

Birthday WOD:
3 rounds:

15 Knees to Elbow

5 Deadlifts(85% ME)

30 Wallball Sit Ups

5 Deadlifts(85% ME)

45 Abmat Sit Ups

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

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

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!!!

Great job at the beach Teens! June 7, 2010

(Teen WOD)
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

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

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!!!

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

30 Plank rotations
STRETCH!