Saturday 20121229

WOD#1: complete for time:

500m row (400m run as sub)
50 backward double unders
400m run
40 box jumps @ 24
300m row (200m run as sub)
30 squats w/ 50# KB
200m run
20 single arm KB swings @ 30#
1 mile run
10 overhead squats @ 135#

WOD#2: 20 min AMRAP:

10 power cleans @ 135#
20 abmat sit ups

Saturday 20121222

WOD#1: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :

row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)

*add all reps plus calories for each round

WOD#2: pull ups EMOM
start with one the first min, increasing by one each min.
each round must be unbroken, WOD stops when you can't complete
a round unbroken.

WOD#3: 21-15-9
decline bench @ 95#
squat thrusters @ 95#

Saturday 20121215

WOD#1 -
 row 1000m
run 2 miles

WOD#2 -
40 hangcleans @ 125#

* every time you drop the bar to reset,
you have to do 10 burpees before you start the cleans again.

Saturday 20121208

WOD#1-
row 800m
50 medball squats 15#
run 800m
50 box jumps @ 20"
run 800m
50 double unders

rest 5-10min

WOD#2
10 MIN AMRAP
5 pull ups
10 push ups
15 sit ups

rest 5-10min

WOD#3
15 min (EMOM) @ 95#
2-straight leg deadlifts
2-cleans
2-press

Saturday 20121201

Warm up: Basic
Stretch: head to toe

WOD #1: "uphill both ways"
200m sprint
20 double unders
400m run
40 double unders
800m run
80 double unders
1600m( 1 mile) run
160 double unders

rest 5-10 min

WOD#2: 15 min EMOM(every min on the minute)
10 Sit ups

rest 5-10min

WOD#3: 3 rounds of desceninG reps  9,6,3:
squat thrusters @ 95#
burpee pull ups

Saturday 20121006

Warm up: Basic (jumprope)

WOD#1: 30 over head squats @ 135#

WOD#2 : 10 min AMRAP
10 double crunch sit ups
10 corkscrew push ups


WOD #3: 3rounds for max distance
start a 5 min timer and,
run 400m , then row out the remainder of your time for max distance.
rest 5 min

Saturday 20120929

WOD #1: 5 rounds of:
1 min of rowing for max calorie burn
1 min double under max rep
1 min rest

5 min rest

WOD#2: 10 min AMRAP
10 c2f push ups
10 abmat sit ups
10 K2E

5 min rest

WOD#3: 4 rounds of:
11 front squats @ 115
7 press @ 115

Saturday 20120922

Warm up: Basic (jumprope)

WOD #1 - 2 Mile run

WOD #2 - 10 min AMRAP
          10 box jumps @ 24"
           10 decline push ups
             10 double unders

WOD # 3 - 9-15-21

          9 Deadlifts @ 215#
        15 Cleans @ 125#
      21 Squat thrusters @ 95#9

Saturday 20120901

Warm up: basic
WOD #1:4 rounds of:
25 med-ball squats 10#
400m run

WOD#2: 50 floor sweepers 95# (left, down, right, down, center, down =1)

WOD#3:  3 rounds of:
10# med-ball toss
25m duffle bag shuffle 45#
5 tire flips(heavy)
25m duffle bag shuffle 45#

Saturday 20120825

No bootcamp! I have "ARMY TRAINING"