Thursday W.O.D.
June 5, 2008
Warmup – 800m
Round 1 -
Stations: As many as you can for 15 minutes
1. Shuttle Run
2. Lunge/Jump to and from numbers
3. 40 Flutter Kicks High, 30 Ropes, 20 Open/close legs, 10 Crunches
4. 10 Pushup Regular, 10 wide set pushups, 10 narrow grip pushups
5. 100 Jumps on the Jump rope.
Tuesday’s WOD – Comeback Day!
June 5, 2008
Warmup – 5 jump rope
Round 1 – Two rounds of the following:
200m, 10 Burpees
200m, 15 Jump Squats
200m, 20 Jump Lunges
200m, 25 Pushups
Round 2 – Tabatas – Dips, Curls, Crunches
Last Week’s Workouts
June 5, 2008
Tough Week…two attempts at the following:
Stadium steps, 10 pushups up, 10 squats down.
Legs and Tabata Thursdays!
May 22, 2008
Warmup – 400 jog
Stretch – 10 minutes
Round 1 – Stadium Steps – Alternate Run, Lunge, Squat (Left to Right or 4x)
400 wog
Round 2 – Core Tabatas! Hanging Leg Raises, Back Extensions, Band Leg Raises, Band Crunch
400 wog
Tabata Tuesdays
May 20, 2008
Warmup Jog
Round 1: Tabata supersets (5 sets per exercise, alternating):
Chest: Decline Pushups, Incline Pushups
Back: Rows, Pullovers
Shoulders: Shoulder Press, Lat Raises
Biceps: Curls, Single Arm Curls
Triceps: Tricep extensions, Single Arm extensions/Kickbacks
Round 2: Four sets of Shuttle Run, Jump Rope, 40 Mt Climbers, 30 Rope Climbers, 20 Crunches
Thursday’s W.O.D. (Stations!)
May 17, 2008
Warmup – Stadium Steps
Stretch
Round 1 – 2 x Five Stations for Time
Station 1: 40 Mt Climbers, 10 Starjumpers, 10 Burpees
Station 2: Bear Crawl-Crab Walk
Station 3: 30 Rope Climbs, 20 Crunches, 10 Leg Lifts
Station 4: 20 Curls (Bands), 20 Shoulder Presses (Bands), 20 Dips, 20 Pushups
Station 5: 1 minute Jump Rope
Cool Down – 400m Wog
Round 2 – CORE! 3 x (12 Left Sidebridge and Hold 5, 12 Center bridge and Hold 5, 12 Right Sidebridge and Hold 5)
Cool Down – 400m Wog
Stretch
<Round 1 Time: 9min, 9min
Wednesday Lifting Routine
May 14, 2008
BACK & BICEPS
Bent Over Rows (3 Grips)
Lat Pull Downs
Seated Rows
Reverse Flyes
Shrugs
EZ-bar Curls
Hammer Curls
Incline Curls
Tuesday W.O.D.
May 14, 2008
This day was tough!
Warmup – 400m
Stretch
Round 1 “Century Club” – 10 x (50m, 10 Pushups, 10 Crunches, 10 Squats)
Cool down – 400m wog
Round 2 – 3 x (Assisted Pullups, Dips, Crunches)
Cool down – 400m wog
Stretch
Monday Chest
May 14, 2008
Barbell Bench Press – 135, 145, 145, 145
Incline Dumbbell Chest Press – 100, 120, 120, 120
Decline Machine Press – 100, 100, 100, 100
Cable Flyes – 45, 45, 45, 45
Medicine Ball Pushups – 2 sets of 20
Friday W.O.D.
May 9, 2008
Warmup – 800m
Stretech
Round 1 – 10 Shuttles (one-stop), 15 pushups
Cool Down – 400m
Round 2 – 3 sets of 20, Shoulder pushups, Tricep Pushups, Dips
Cool Down – 400m
Stretch
