Tues., May 28, 2019

WOD:

Two Sets:

30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry e.g. farmers carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)

A.
(3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Hurdle Hops  x 30

Station 4 – Side Plank x 30 seconds each side

Band Pull-Aparts x 20 reps @ 1010

Mon., May 27, 2019

WOD:

"Mini" Murphy (our version!)

Run 1 mile
100 Pull-ups (Supine)
100 Push-ups
100 Squats
Run 1 mile

Thurs., May 23, 2019

WOD:

4 rounds for time, alternating arms each round, of:

10 single-arm dead lifts
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

Wed., May 22, 2019

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Three sets for max reps/calories of:

60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories/meters)
Rest 90 seconds

CW: 92 Cal., 84 PU's
LW: 46 Cal., 87 PU's, 680 mtrs.

Tues., May 21, 2019

WOD:

Row 5,000 mtrs.


LW: 25:47

Mon., May 20, 2019

WOD:

3 Rounds of :

Station 1 – 400 Meter Run/Row
Station 2 – 20 Wall Ball Shots Thrusters (raining out)
Station 3 – 400 Meter Run/Row
Station 4 – 15 Supine Pull-Ups
Station 5 – 15 Burpees

CW: 27:30 (15# DB for Thrusters)

LW: 33:22 (35# BB forThrusters)

Fri., May 17, 2019

WOD:

Farmers Carry; walk as long as possible with farmers carry; 35/50 lb??).  Not sure about this one??

CW: 14:45 (2 stops) - 35# DB

LW: 15:00 (10 stops??) - 30, then 25# DB (UGGH)

Wed., May 15, 2019

WOD:

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

CW: 130, 45# DB, 215)
LW: 100, 25# DB, 125)

Tues., May 14, 2019

WOD:

A.
Every 90 seconds, for 15 minutes (2 sets of each):

Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010
Station 2 – Prone Banded Hamstring Curls x 20 reps @ 20X0
Station 3 – Wall Sit x 60 seconds
Station 4 – Farmer’s Carry x 60 seconds
Station 5 – Ab-Wheel Rollouts x 8-10 reps @ 2011/AbMat Sit-ups or Prone Hold

B.
Complete as many rounds and reps as possible in 10 minutes of:

400/300 Meter Row
25 Kettlebell Swings

CW: 3 Rds. plus 203 mtr. Row

LW: 2 Rds. plus 400 mtr. Row and 12 KBS

Mon., May 13, 2019

WOD:

5 sets:

12 Calories of Assault Bike
12 Burpees
8 Strict Pull-Ups/Supines
Alternating Reverse Lunges with DB/KBs x 12 reps 
8 Strict Handstand Push-Ups or Dumbbell Strict Press

CW: 22:48 (15# DB RL, 30# DB P)
LW: 22:02 (15# DB for both)

Thurs., May 9, 2019

WOD:

Row 5,000 meters

CW: 22:34
LW: 26:47

Wed., May 8, 2019

WOD:

4 rounds for time of:

21 bench presses
15 pull-ups
400-m row

CW: 23:32 (100# BP)

LW: 24:40 (60# BP)

Tues., May 7, 2019

WOD:

A.

Three sets of:

Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Supine Pull-Up x 4 reps @ 21X0 10 Push-ups
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds

CW: 150# SDL

LW: 85# SDL

B.
Three sets of:

20/15 Calories on Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes

CW and LW: 10# plates for WL)

Mon., May 6, 2019

WOD:

Five rounds for time of:

400 Meter Run/Row
20 Wall Ball Shots
10 Dumbbell Box Step-Overs

CW: 22:27
LW: 25:26 (15# DB)

Fri., May 3, 2019

WOD:

Tabata Sled Fun:

4 sets of:     20 sec work/10 sec rest for 8 cycles

Sets: 

1)forward sprint   

2) reverse sprint    

3)forward walk    

4)reverse walk

CW: 50#

LW: 35#

Thurs., May 2, 2019

WOD:

20 Rds. for time of:

5 Push-ups
5 Squats
5 Sit-ups (Ab Mat)

LW: 14:55

Wed., May 1, 2019

WOD:

A.
Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1
Supine pull-ups x 10 reps @ 21X1

B.
Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike
10 Alternating Dumbbell Overhead Press

10 Alternating Dumbell Lunges

CW: 4 Rds., plus 10 cal. Ride, 10 DB OP (30# DB for OP, 15# DB for DB L)

LW: 4 Rds. (15# DB for OP and L)