Wod For April 30th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

400m run
30 Push put
50 squats
30 lateral Groiners

Finish with Core program

Wod For April 29th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 5 Rounds for Time

20 Bent Row
20 Push Press
10 Single KB Squats
20 High Pulls

Finish with KB Slot Press

Wod For April 28th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD

Ring Dips 10-8-6-4
dead Lifts 10-8-6-4

Finish with Practicing Cleans

Wod For April 27th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

50 Kettle Bell swing
50 Squats
20 Burps

Finish with Practicing Kettle Bell Cleans

Wod For April 26th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

20 Thrusters
30 hyper-extensions
30 Sit ups
20 Push ups


Finish with Practicing Over Head Squats

Wod For April 24th 2010

Grand Opening Day !!!!!!!!

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

30 Deadlifts
30 Groiner's
30 Kettle Bell Swings
30 Box Jumps

Finish with Wall Sit For time

Wod For April 23th 2010

Work out is with Coach Roger

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for time

30 Push ups
40 sit ups
50 Squats
400m run. 2 laps around the building.

Finish with practicing Cleans.

Wod For April 22th 2010

Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

We are doing the 3 round versions.

The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wod For April 22th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD max Weight
Bench Press 5-5-5-5
Squats 5-5-5-5

Finish with 20 KB Cleans

Wod For April 20th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups (Full)
Good mornings/Back Extensions

Push ups/Dips
Pull ups/Bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time
400m Run
30 KB Swings
40 squats
15 Burpies

Finish with 20 Sumo Deadlift High Pulls.

WoD for April 19

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:
Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time
15 Dead Lifts
20 Push ups
30 Sit ups

Finish with 20 KB High pulls

WOD for April 16th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's

Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time 21-15-9 Reps
Thrusters
Push ups
Burpies

Finish with 20 KB Front Squats

Some Great Training on Friday

WOD for April 16th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's

Yoga stretching (for 15-30 seconds)

WOD

10 KB swings

30m Farmer's walk

10 KB Swings

30m Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 thrusters

30m Pressed Farmer's walk

5 Thrusters

30m Pressed Farmer's walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

Finish with 20 KB Front Squats

WOD for April 15th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

30 Kettle bell Swings
20 Push Ups
30 Lateral Groiner's
20 sumo DeadLift High pull

Finish with Double Under's.

The Garage can even finish the Coach.

Workout of the Day for April 14, 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

50 Squats
10 Dips
25 Sit ups
15 Burpees

Finish with 15 Push press

Workout of the Day for April 13, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Bent Row

Yoga stretching (for 15-30 seconds)

WOD

Dead Lifts 5-5-5-5-5

Finish with 30 Kettlebell swings

Workout of the Day for April 12, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD Kelly 5 Rounds for Time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20lbs ball

Finish with 30 Kettlebell swings

Workout of the Day for April 9, 2010

Joint mobility drills
Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups

Yoga stretching (for 15-30 seconds)

WOD Elizabeth
Cleans 135Lbs
Ring Dips
21-15-9 reps, for time

Finish with 100 Squat

Workout of the Day for April 7, 2010

Joint mobility drills

Worm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups

Good mornings
Push ups
Pull ups

Yoga stretching (for 15-30 seconds)
3 rounds for time

10 Front squats
20 Push ups
20 Box jumps
Sit ups

Finish with 20 Push Presses

Workout of the Day for April 6, 2010

Joint mobility drills
3 rounds of 10-15 reps of
:

Squats
Sit-ups
Back-extensions
Bent row
Push ups

Yoga stretching (for 15-30 seconds)
3 rounds for times of:

15 Dead lifts
15 Burpies
30 Squats
400 Meter run

Finish with 30 Kettbell swings