1 June 2013

Warm Up:
Two Rounds:

Run 100m /Jog back
10 KB Swings
5 Pull Ups
10 Wall Squats

Hip and shoulder mobility

Sled pulls on the menu today

Team Workout (teams of 3):
(Sled is timer)
4 Rounds:
Sled pull one blvd length, low handle sled push back
Hang Cleans (45/65)
Sit Ups/V ups (alternate rounds)

31 May 2013

Gymnastics WOD day!

Warm Up:
Mitch's Warm Up
Row 250m x 3 (30 sec rest between rows)

Everyone's favourite weapon of mass ab destruction

WOD:
3 Rounds of:
25 Hollow Rocks
30 second Parallette L-Sit hold
25 Narrow Squats (scroll down to bottom demo video to see the foot position)
30 second teddy bear stand hold

30 May 13

Doesn't it seem like we haven't skipped in FOREVER?!  I know, it makes me sad too.  To remedy my sadness, I made a DU WOD.  Happy day for all!  Sorry to all you natural runners who have been KILLING all these running wods lately.  Let's see how you are with a rope!  (insert maniacal laughter here)

Warm Up:
Tabata Row
Pick 10 from Mitch's
Shoulder and Hip mob

SKILL WORK:  Pick a gymnastic skill

OPEN GYM:  Pick something else you want to work on

WOD:  3 Rounds (it's a shorty)
40 DU's
10 each arm Dumbbell Snatch or KB snatch (go heavy)

Burnout:  Tabata sit ups

29 May 2013

Coach T has a reputation for being a bit of a sadist when it comes to programming.  Why just the other day he texted me a message wondering if I had ever heard of Lumberjack 20?  In fact, we did this fine workout last summer and I was grateful to him for reminding me that this beauty existed.  So as with AIRFORCE, you can thank Coach T for this one:

Warm Up:
Glassman and pick 10 from Mitch's

WOD:  "LUMBERJACK 20"
Don't be a hero, scale this WOD accordingly!  (reps/weights)

• 20 Deadlift (275/190)
• Run 400m
• 20 KB Swings (75/55)
• Run 400m
• 20 OH Squats (115/80)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to bar Pull Ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Dumbbell Squat Cleans (45/30)
• Run 400m

28 May 2013

Warm up:
3 x 25 double unders
5 push ups for every missed skip
If you can't string together double unders yet, multiplier is  x5

Hip and shoulder mobility

Skill work: muscle ups 20 mins
False grip/ring pull to chest/fast sit up/then full transition
Kip transitions
Jump into muscle up (int/advanced)

WOD:
5 rounds
Sprint 200m +1 wall walks (first round is 1, then add one rep each round)

27 May 2013

Today is a two-fer birthday wod for Uriah and Crystal who both turned 41 this month. Enjoy!

Warm up:
Junkyard dog and Burgener, skill transfer

Wod:
4 rounds 4 min on, 1 min off:
Rounds 1 & 3:  4 clean & jerks/8 OH squats
Rounds 2 & 4:  4 deadlift/8 kb swings
After round four, one minute burpee burnout

25 May 2013

Mitch's Birthday WOD:

Run 400m

Then 40's of:

Tire Flips

Mountain climbers

Double Unders

Push Ups

Air Squats

Finish with 400m run

HAPPY BIRTHDAY MITCHIE!  HOPE THIS IS YOUR BEST YEAR YET!  LOVE YA!