JANUARY 5, 2010
Warmup: Line Drills
Squat form practice
3 Rounds of:
5 squats
5 pushups (knees)
5 situps
5 pullups (assisted)
2 min Tabata squats
JANUARY 9, 2010
Warmup: Line Drills and Planks
Baseline workout: 8 min ~ AMRAP
4 pushups (knees)
5 situps
6 step ups
6.5 rounds completed
JANUARY 19, 2010
Warmup: Line Drills and Planks
5 rounds of:
5 burpees
10 pushups (knees)
15 situps
20 squats
TIME: 19:24
JANUARY 26, 2010
Warmup: Line Drills
WOD 'Chipper'
20 burpees
40 situps
20 pushups (knees)
100 jump rope (single)
40 squats
30 jumping pullups
20 wall balls
30 lunges w/ 10lb weight
20 burpees
TIME: 18:43
Planks and 20 more situps
JANUARY 28, 2010
10 squats, sprint
10 situps, sprint
10 pushups (knees), sprint
10 burpees, sprint
'Death by Minute' 8 minutes, sprint 1x first minute, 2x second minute, 3x third min, etc
Front Squats
5x 45#
3x 60#
3x 70#
3x 70#
3x 75#
3x 80#
3 min of 10 mountain climbers and 5 pushups (knees) 8 rounds completed
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FEBRUARY 2, 2010
Warmup: Line Drills and planks
WOD '5 minute workouts' AMRAP
51 wall balls
2 min rest
10 jumping pullups and 15 burpees (4.5 rounds complete)
2 min rest
10 overhead squats and 10 box jumps (4 rounds complete)
FEBRUARY 10, 2010
Warmup: Line Drills
2X
sprint, 10 squats
sprint, 10 situps
sprint, 10 pushups (knees)
100 burpees (10 burpees, 1 min rest, etc)
Learned cleans and snatches
WOD 'Clean Balls'
5 minues ~ AMRAP
5 medicine ball cleans and 5 pushups (knees)
(6.5 rounds complete)
FEBRUARY 11, 2010
Warmup: Line Drills
Baseline workout: 8 min AMRAP
4 pushups (knees)
5 situps
6 step ups
(11 rounds complete)
WOD 'Fight Gone Bad'
3 rounds of
1 min rowing (32 27 32)
1 min box jumps (22 18 16)
1 min kb squat (16 15 15)
1 min tire hammer (23 21 20)
1 min wall balls (20 13 19)
TOTAL REPS: 309
FEBRUARY 17, 2010
2 min jump rope single, 1 min rest, 3X
3 rounds of:
5 squats
5 pushups (knees)
5 situps
WOD 54321 AMRAP
5 min burpees (56)
4 min box jumps (40)
3 min wall balls (34)
2 min sit ups (32)
1 min jump rope single (62/4)
TOTAL REPS: 177.5
FEBRUARY 18, 2010
Warmup: 2 min Jump Rope
10 min AMRAP
1 'good' pushup
2 situps
3 squats
28 Rounds completed
FEBRUARY 19, 2010
Warmup: 2 min jump rope, 10 burpees
1.5 min jump rope stretching
1 min jump rope
3 rounds of:
5 squats
5 pushups
5 situps
WOD 'Quick and Dead' for time
9 thrusters (45#) 21 box jumps, 21 pushups
6 thrusters, 15 box jumps, 15 pushups
3 thrusters, 9 box jumps, 9 pushups
TIME: 7:41
30 sec plank
50 situps
20 sec plank
50 situps
20 sec plank
50 situps
TIME: 12:31
FEBRUARY 22, 2010
50 jumping jacks
1 min jump rope
5 rounds for time
10 squats
10 situps
5 pushups
10 supermans
TIME: 8:22
FEBRUARY 24, 2010
2 min JR
10 burpees
1.5 min JR
1 min JR
5 rounds for time
3 pumping pullups (x5)
3 pushups (x5)
10 box jumps
50 jump rope
TIME: 15:25
FEBRUARY 25, 2010
3 min JR
2 min JR
3 rounds of:
10 squats
10 pushups
10 situps
Walking lunges 8X
Box Jumps
30 sec (13) 30 sec rest
45 sec (19) 30 sec rest
1 min (23)
Deadlifts
6x 95#
6x 110#
3X 125#
3x 135#
15x 95#
FEBRUARY 26, 2010
Jump Rope 2 min
2 rounds of
10 squats
10 back extensions
20 situps
10 pushups (knees)
WOD
12 overhead squats 35#
12 assisted pullups
9 overhead squats 35#
9 assisted pullups
6 overhead squats 35#
6 assisted pullups
TIME: 3.56
FEBRUARY 28, 2010
10 min AMRAP
5 push press (10lbs dumbbells)
10 lunges
15 jumping jacks
12 ROUNDS COMPLETE
