WOD 04/30/14

As a reminder. Wednesday class will be after work this week (04/30) and next (05/07) due to Sales Rep “office house” scheduling.

Warmup:
2RDS
400m Run
30 Walking Lunges (PVC in OH position)
20 PVC Strict Press
10 Perfect Push-ups

Pre-WOD (Skills/Strength):
5×5 Knee Jumps
5×30 Hollow Holds

WOD: “Fight Gone Bad!”
FightGoneBadIVAllPhotos

3RDS – 5min RD w/ 1min break between rounds.
Wall-balls (20)
SDHP (75#)
Box Jumps (20″)
Push-press (75#)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post-WOD (Challenge/Cool-down):
800m easy jog

WOD 04/29/14

As a reminder. Wednesday class will be after work this week (04/30) and next (05/07) due to Sales Rep “office house” scheduling.

Warmup:
2RDS
800m Run
20 Hollow Rocks
20 Walking Lunges
10 High Plank Twist & reach
10 Kipping Swings
5 Perfect Push-ups
5 Strict Pull-ups

Pre-WOD (Skills/Strength):
Squat form as a group

WOD: “Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Post-WOD (Challenge/Cool-down):
2min FLR

WOD 04/28/14

Warmup:
3RDS
2x Figure 8 Run
10 Air Squat with deep pause
10 Good Mornings
10 Kipping Swings
10 PVC Thrusters
30sec Samson Stretch (each leg)

Pre-WOD (Skills/Strength):
3x Shuttle Run

WOD: Mini-Meltdown
20-15-10
Wall Balls
Pull-ups

Rest 3mins

3RDS
50m Walking Lunge (45/25)
10 Box Jumps

Post-WOD (Challenge/Cool-down):
Stretch

WOD 04/25/14

Warm-up:
As a group lead by Pete/Covina

WOD:
Partnered
5rds
400m run
Straddle sit-ups
One partner runs, one does sit-ups. 5 perfect push-ups each when you switch. Each partner will run and do sit-ups 5 times.

Challenge:
4x 30sec ON / 30sec OFF
Bar hang
Work on that grip strength. Dead hang.

WOD 04/24/14

As a reminder I will be out tomorrow with a group of 3formian’s running Ragnar Trail Zion. There will still be a WOD though so no slacking.

Warmup:
3RDS
2x Figure 8 Run
10 Air Squat with deep pause
10 Good Mornings
10 Kipping Swings
10 Superman Pulses
10 PVC Thrusters

Pre-WOD (Skills/Strength):
30 TGU (15 each side) – SLOW and CONTROLLED

WOD:
CASH IN: 400m Run w/ weight
30 Deadlifts 135/95
50 Flutter kicks
30 Pull-ups
50 Sit-ups
30 Push-ups
CASH OUT: 400m Run w/ weight

Post-WOD (Challenge/Cool-down):
Stretch

WOD 04/23/14

Warmup:
3RDS
2x Figure 8 Run
10 Air Squat with deep pause
1 Prisoner Walk
10 Superman Pulses
1 Bear Crawl
10 PVC Thrusters

Pre-WOD (Skills/Strength):
4 RDS
5-5-1 Back Squats (demo)

WOD:
21-15-9
Wall Balls
KB Swings (Russian)

Post-WOD (Challenge/Cool-down):
Stretch

WOD 04/22/14

Warmup:
3RDS
400m Run
10 Air Squat with deep pause
10 KB Swing (Russian)
10 Superman Pulses
10 MB Sit-ups

Pre-WOD (Skills/Strength):
Tabata Hollow Rock

WOD:
3RDS
1min Toes to Bar
1min Shuttle Course
1min KB Swing
1min REST

Post-WOD (Challenge/Cool-down): Hip Flexor/Hamstring stretching – SLOW and CONTROLLED

4x 30sec Each Leg Couch Stretch, work towards a flat back against the wall.

4x 30sec Each Leg Deep Couch Stretch (Top Right)- Begin in a couch stretch against the wall, slide your front foot out a few extra inches and while keeping your chest vertical push your hips down towards the floor feeling a stretch through your hip flexor.

4x 30sec Each Leg Hamstring Couch Stretch (Bottom Left)- Keep your front foot in place and straighten your front knee while bending forward toward your toes. Work to keep your back as flat as possible and getting your nose as close as you can to that shin bone.
photo-51

4x 30sec Handstand Hamstring Stretch
hs ham sretch

WOD 04/21/14

Warmup:
3RDS
200m Run
10 PVC Good Mornings
10 High Plank Rotations
10 SLDL w/ KB (5 each side)
10 PVC SOTS Press
30sec Prone Cobra Hold

Pre-WOD (Skills/Strength):
4x 5 Perfect Push-ups (w/ Demo’ed forward lean)
4x 10 Romanian Deadlift w/ empty bar (SLOW/CONTROLLED)

WOD: Work in partners
10-9-8-7-6-5-4-3-2-1
Deadlifts
3 Perfect Push-ups (while partner DLs)

Post-WOD (Challenge/Cool-down):
2min High Plank

WOD 04/18/14

Warmup:
3RDS
200m Run
10 Mtn Climbers (Wide and slow)
10 OHS PVC (Slow and Controlled)
5 PVS SOTS Press
5 Kipping Swings
30sec Samson stretch (each side)

Pre-WOD (Skills/Strength):
static shaping
4mins of 30sec on / 30 off
“ON” Box Shoulder Stretch
“OFF” Holding a deep squat

WOD: “Nancy”
5RDS
400m Run
15 OHS (95)

Post-WOD (Challenge/Cool-down):
Stretch

WOD 04/17/14

Dont

Warmup:
3mins Cardio (your choice)
2RDS
10 Air Squats
1 length Plank Walk
10 In-Out Jump
1 length bear crawl
10 MB Cleans
1 length Prisoner Walk
10 Push-ups

Pre-WOD (Skills/Strength):
Tabatas
Prone Cobra
Lower Trunk Twist

WOD:
5RDS
20 Deck Squats
10 KB Snatches (alternating – 5 each side)
5 Burpee Box Jumps 30/24″

Post-WOD (Challenge/Cool-down):
Stretch