02-08-12 WOD

Pull Up Skill Work

Work on Pull Up / Kipping Pull Up 

(If you have pull ups... Weighted Pull Up 1-1-1-1)

THEN. . . .

15 min AMRAP

5 Pull Ups

10 Med Ball Cleans
15 Sit Up to Stand

02-07-12 WOD

BACK SQUAT 

2-2-2

THEN. . . 

FOUR Rounds for Time

50 Air Squats

200m Sandbag Carry

02-06-12 WOD

Skill Work: 

Waiter's Carry x5 

(Carry the dumbbell the length of the gym. Down and back is one rep.)

THEN. . .

"ANGRY FOOTBALL FAN"

10,9,8,7,6,5,4,3,2,1

DB  Bent Over Row

DB Squat Clean

DB Push Up with Side Plank

(Note:  The videos below will help with the rows and side plank form descriptions.  For the planks, right arm =1 left arm =2, right arm=3, left arm=4...etc.)

THEN. . . .

"RINGS AND THINGS"

1,2,3,4,5,6,7,8,9,10

Ring push up

Ring dip (from long sitting position)

Ring Plank with Mountain Climbers

(Note: For the ring dips, place your legs out in front of you resting your heels on the floor and perform a dip.  If you are able to, perform the dip with you legs in the L-sit position.  For the Mountain Climbers, hold a front plank position on the rings and perform your Mountain Climbers. Oh, and by the way, for the Mtn. Climbers, Left and Right =1 rep.)

02-05-12 WOD

SKILL WORK:  Burgener Warm Up

Homework is always a drag... But it gets you through school with some sort of knowledge base.  Today, look up the Burgener Warm Up online and perform the warm up routine 3-5 times with a PVC pipe or 45# bar. Below is a short clip of the warm up highlights in case you don't have time to research it.  There may be a QUIZ on this in class next week!  If you answer wrong, Burpees will be waiting for you...

02-04-12 WOD

Skill Work:  Farmer's Carry with Plates x 4

Carry the bumper plates (one in each hand) the length of the gym and back.  Try to increase your weight each carry.  This task is an excellent hand/ grip workout.

THEN. . .

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
Dead Lift, 6 reps
6 Bar Roll Outs

(Note: For the Bar Roll Out, with your hands on the bar and your knees on the floor in a quadruped position, roll the bar forward in front of you all the way into a plank position as far forward as your core will allow, then pull the bar back into the quadruped position.)

02-03-12 WOD

TEAM FRIDAY'S PROUDLY PRESENTS.....

For time:

10 Bear Crawls

20 Medicine Ball Cleans
30 Inverted push-ups
40 Pull-ups
50 Kettlebell swings

60 Sit-ups
70 Burpees

80 Air Squats

90 Jumping Jacks

100 Thrusters (45# Bar)

(Note:  You may work in teams of  three.  Try to choose partners that will work with similar weights (kettle bells, med balls)  One person works, one must jump rope (outside), one is allowed to rest.  Remember to keep exceptional form.  If the trainer has to correct your form at any time, there is a 5 burpee penalty!  And they WILL correct it!  Stay strong. . . Stay Fit.)

02-02-12 WOD

Push Press 

2-2-2-2-2

THEN. . .

3 rounds for time

1 min Air Squat

1 min Push Press

1 min Mountain Climbers

1 min Ring Rows

1 min Split Lunges

1 min Rest

(Note:  This workout is meant to be fast paced with EXCELLENT form.  You are to work non-stop throughout the first five exercises for 1 min each followed by a one min rest period.  Then repeat the cycle for two more rounds. Your score is the total number of reps performed throughout all three rounds.)