DW Thur, Dec 31

Tabata 8 x's 6 Sets of 30 secs (20 on 10 Off)
Follow Each Tabata Round with a 200 Run

Round 1 Squats
Round 2 Box Jumps
Round 3 SDHP
Round 4 Push Ups
Round 5 Split Squat Jumps
Round 6 Situps
Round 7 Jump Rope (Double Under if you can)
Round 8 Frog Hops

DW Wen, Dec 30

OFF
or do a missed workout
or tomorrows if you wont be able to, ask if you need it

DW Tues, Dec 29

8 Rounds of

12 Burpees
12 Pull Ups

DW Mon, Dec 28

AMRAP in 20 Min

5 Thrusters
7 Cleans
10 Bent Over Row
15 Situps

DW Sun, Dec 27

OFF
or do a missed workout

DW Sat, Dec 26

Run 400 M

10 Rounds of:
4 Pull Ups
4 Dips

100 Situps

10 Rounds of:
4 Burpees
4 KB

Run 400 M

DW Thur, Dec 24

Do like the 12 Days of Christmas (1, 2-1, 3-2-1,.... 12-11-10-9-8-7-6-5-4-3-2-1)

1 Hand Stand Push Up
2 Squats
3 Jumpking Jacks
4 Lunges Per Leg
5 Burpees
6 Crunches
7 Box Jumps
8 Push Ups
9 Frog Hops
10 Double Unders
11 Dips
12 Situps

DW Wen, Dec 23

5 Rounds of

5 Back Extensions
10 Deadlift
20 Box Jumps
10 Lunges Per Leg w/weight
20 Incline Situps
5 Overhead Squats

DW Tues, Dec 22

3 Rounds of:

200 Run
5 Burpees
10 Seated Row
200 Run
5 Hand Stand Push Ups
10 Bi/Tri Combo
200 Run
5 Bench
10 KB

DW Mon, Dec 21

4 Rounds

50 Squats
7 Pull Ups
15 Dips
10 Power Cleans
200 Run

DW Fri, Dec 18

50 Double Unders **
5 Wall Ball Shots
5 Box Jumps
40 Double Unders **
10 Wall Ball Shots
10 Box Jumps
30 Double Unders **
15 Wall Ball Shots
15 Box Jumps
20 Double Unders **
20 Wall Ball Shots
20 Box Jumps
10 Double Unders **
25 Wall Ball Shots
25 Box Jumps

** 5 regular jumps for every one Double Under

DW Thur, Dec 17

4 Rounds of:

20 Jumping Jacks
20 Situps
20 KB
20 Pull Ups
20 Back Extensions
200 Run

DW Wed, Dec 16

Card Game

Use all 52 Cards, flip one card over at a time and work from the following:
A = 13
Face Cards = 10
Numbered Cards = Face Value

Heart = SDHP
Diamonds = Burpees
Spades = Push Press/Bent Over Row
Clubs = Lunges with weight (number per leg)

DW Tues, Dec 15

Do crunches, pushups, or squats when you finish each sets of balcony runs. For Example: do your 4 balcony runs, if the clock has not reached 4:10, do the exercise until 5 sec before your next run time

You get 1:10 to do each run

4 balcony runs on 4:40 (crunches)
2 balcony runs 2:20 (pushups)
1 balcony run on 1:10 (squats)
1 balcony run on 1:10 (squats)
2 balcony runs on 2:20 (pushups)
4 balcony runs on 4:40 (crunches)

DW Mon, Dec 14

200 Run then 10-9
200 Run then 8-7
200 Run then 6-5
200 Run then 4-3
200 Run then 2-1
200 Run

Thrusters
Chin Ups
BOR
Bi Curls
Dips or Tri Choice

DW Sun, Dec 13

4 Rounds of

5 Squats
10 Deadlift
15 Lunges w/weight
20 Crunches
15 Back Extensions
10 Push Ups
5 Split Squat Cleans per leg

DW Sat, Dec 12

3 times

20 Crunches
15 Bench
20 Crunches
10 Pull Ups
20 Crunches
15 KB
20 Crunches
10 Cleans
200 Run

DW Thurs, Dec 10

Med Ball Circuit

AND THEN

AMRAP 15 Minutes
Balcony Run
20 Air Squats
10 Burpees
20 Crunches
10Dips

DW Wed, Dec 9

Warmup
400 Run Warmup
100 Ball Crunches
50 Walking Lunges - Down and Back Hallway

In teams of 2:
Partner 1: 15 Power Clean
Partner 2: Max Rep Pullups (during time it takes for partner 1 to complete cleans)
Together: 20 Box Jumps each

Then Switch so Partner 2 does the Cleans and Partner 1 does the Pullups
Complete the cycle 3 times.
This means each partner will complete a total of 3 rounds each (15 x 3 Power Cleans, Max Rep Pullups x 3, and 20 Box Jumps x 3).
Record TIME and TOTAL NUMBER OF PULLUPS each round.

DW Tues, Dec 8

3 Rounds (one each at 10 reps, 7 reps, 5 reps)
increase weight in each round

10/7/5 Bench
15 rep ea round Pushups
10/7/5 Burpee DB Combo
10/7/5 Front & Side Shoulder Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions

Rest 2 min between rounds
Minimal rest between exercises

DW Fri, Nov 27

Everyone

40 Squats
150 Crunches
20 Dips

DW Thur, Nov 26

Full work out people ONLY!
Taper People NONE

1-3 x
25 air squats
20 crunches
15 pushups
10 dips
5 Tuck Jump Burpees, no pushup
Run?

DW Wed, Nov 25

Taper People ONLY!

2 x
20 Lunges
100 Crunches
20 Pushups

DW Tues, Nov 24

Tuesday, Nov 24

Full work out people ONLY!
Taper People OFF

2-3 x
5 Back Squats (moderate weight)
5 Deadlift
25 Crunches
10 Seated Row
25 Crunches
Run?

DW Mon, Nov 23

Squat/Jump Rope/Push-Up...for time:
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5

DW Fri, Nov 20

Med Ball Warm Up

6 x Balcony Run @ 2:30

Tabata 6x 5x(20 on -10 rest)
Lunges
Push Ups
Start Jumps
Crunches
Squats
Box Jumps

Crunches/Stabilizers

DW Thur, Nov 19

Five Rounds of:

10 Squats w/weight
**
10 Bent Over Row
**
10 Upright Row
**

** Round 1 – 10 Pullups
** Round 2 – 10 Dips w/feet up
** Round 3 – 10 Back Extensions w/weight
** Round 4 – 10 Deadlift
** Round 5 – 10 Incline Situps

DW Tues, Nov 17

4 Rounds (Minimum) or 10 min AMRAP
10 Frog Hops
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min AMRAP
15 DB Bicep Curls
15 DB Tri
15 Seated Rows
15 KB

DW Mon, Nov 16

Warm Up:
Med Balls
Abs

Workout:
2-4-6-8-10-12-14-16-18-20.....
Complete AS MANY ROUNDS AS POSSIBLE in 20 MINUTES

(ADDING 2 REPS TO EACH EXERCISE EACH ROUND)
Tuck Jump Burpees
Dips
Sit Ups
Walking Lunges
SUICIDES/BALCONY RUN (1 Set Only Each Round Alternate)

DW Fri, Nov 13

Part I
Med Ball Warm-up

Part II
Run
4 Suicides
6 Balcony Runs + 10 Dips on 1:30

Part III
50-40-30-20-10
Double Unders (regular jump rope 5 to 1)
Sit-ups

Part IV
Stabilizers

DW Thur, Nov 12

3 Rounds for Time

15 DB Burpee Combo
200m Run
20 Wall Ball
25 Yards Walking Lunges
10 Pull-ups
200m Run
15 KB Swings
25 Yard Frog Hops

DW Tues, Nov 10

10-9-8-7-6-5-4-3-2-1

Pullups
Cleans
Bench
Deadlift

All for Time

DW Mon, Nov 9

7 min Med Ball Warmup

400 Run
1min - 30 sec rest
AMRAP 7 Min
7 KBS
7 Burpees
400 Run
1min - 30 sec rest
AMRAP 7 Min
7 BO Bow
7 Box Jumps
400 Run
1min - 30 sec rest
AMRAP 7 Min
7 situps
7 Split Squat Jumps
400 Run

DW Fri, Nov 6

Tabata Interval Circuit with Balcony Runs
Each Exercise 6x(:20 on – :10 rest) with :15 rest between 2 exercises

Balcony Run on 1:30
Wall Ball
Burpees
Balcony Run on 1:30
Pull Ups
Dips
Balcony Run on 1:30
Lunges
Jump Rope
Balcony Run on 1:30
KB
Squats
Balcony Run on 1:30
Box Jumps
Situps
Balcony Run on 1:30
Push Ups
Front Stabilizer
Balcony Run on 1:30
Left Stabilizer
Right Stabilizer
Balcony Run on 1:30

DW Thurs, Nov 5

5 Rounds of

5 Squats
5 Bench
5 Bi/Tri
5 Each Leg of One Leg Squat
5 Each Arm of One Arm Row

DW Tues, Nov 3

18-15-12-9

Cleans
Deadlift
Seated Row

400m Run between each (3 Runs)

DW Mon, Nov 2

"Scavenger Hunt"

AMRAP 40 min of

Balcony Run with Box Jumps
Stations during the balcony run
5 Pull Ups
10 Dips
15 Wall Ball
Run to lobby
10 Burpees
20 Crunches
Run down to dungeon (3 flights of stairs)
15 KB
Run steps up to second floor (5 flights of stairs)
150m run
100ft Bear Crawl
Run back to the balcony

DW Fri, Oct 30

Part I
Med Balls
Stabilizers (6x30-10)

Part II
4 Round of:
5 Pull Ups
10 High Pull (heavier weight)
15 Bent Over Row (heavier weight)
20 Crunches
Then 100 Chrunches to Finish

Part III
20 Min Circut of a 3 Person Group:
1 Person Bikes
1 Person Jumps Rope
1 Person Does a Balcony Run
Do in a circut when the balcony runner finishes, they begin biking, the biker moves to jump rope, and the jump roper leaves to run the balcony. Continue that cycle for 20 min.

DW Thurs, Oct 29

AMRAP in 20 Min

5 Bench
10 KB
15 Lunges
5 Clean
10 Tri/Bi Combo
15 Crunches

WD Tues, Oct 27

2 min Max Pull-ups
Rest 2 Min
2 Min Max Push-ups
Rest 2 Min
2 Min Max Sit-ups
Rest 2 Min
2 Min Max Squats
Rest 2 Min
2 Min Max Box Jumps

Record your numbers. We will do this again and compare

DW Mon, Oct 26

Part I
Med Balls

Part II
100 M Sprints
Every :30 on the :30 for 8 Minutes.
REST 4 MINUTES.
100 M Sprints
Every :30 on the :30 for 4 Minutes.
REST 2 MINUTES.
100 M Sprints
Every :30 on the :30 for 2 Minutes.

Part III
Tabata Intervals - 6 Sets of 6x(20sec on -10 sec rest)
Box Jumps
Split Squat Jumps
Start Jumps
Squats
Double Unders
Burpees

DW Fri, Oct 23

Part I
8 x Balcony Run with 20 crunches on 1:30

Part II
Med Balls

Part III
5 sets of
5 Squats
5 Seated Row

Part IV
Squat/Jump Rope/Push-Up...for time:
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5

DW Thur, Oct 22

For Time:

4 x 400m Sprint on 4 min

DW Tues, Oct 20

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump, 20” box (Reps)
Sit Ups (Reps)
Jump Rope (Reps 5 =1)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the jump rope where five jumps is one point.

DW Mon, Oct 19

“The Sherri”

For Time:
200 Run
30 Pushups, 35 Box Jumps, 40 Situps, 45 Air Squats
400 Run
25 Pushups, 30 Box Jumps, 35 Situps, 40 Air Squats
600 Run
20 Pushups, 25 Box Jumps, 30 Situps, 35 Air Squats
800 Run
20 Pushups, 25 Box Jumps, 30 Situps, 35 Air Squats
600 Run
25 Pushups, 30 Box Jumps, 35 Situps, 40 Air Squats
400 Run
30 Pushups, 35 Box Jumps, 40 Situps, 45 Air Squats
200 Run

During the 600 and 800 runs Jump Rope may be used as a substitute.
For the 600: Run a 200, complete 100 Jump Rope, Run 200
For the 800: Run a 200, complete 100 Jump Rope, Run 200, complete 100 Jump Ropes

Totals:
2 miles Run
150 Pushups
180 Box Jumps
210 Sit Ups
240 Air Squats

DW Fri, Oct 16

“Slide”

25 Crunches to START Each Round

Round 1) 5 Wall Ball, 10 Double Unders, 15 High Pull, 20 Bench
Round 2) 20 Wall Ball, 5 Double Unders, 10 High Pull, 15 Bench
Round 3) 15 Wall Ball, 20 Double Unders, 5 High Pull, 10 Bench
Round 4) 10 Wall Ball, 15 Double Unders, 20 High Pull, 5 Bench
Round 5) 5 KB, 10 Bi/Tri Combo, 15 Bent Over Row, 20 Pull Ups
Round 6) 20 KB, 5 Bi/Tri Combo, 10 Bent Over Row, 15 Pull Ups
Round 7) 15 KB, 20 Bi/Tri Combo, 5 Bent Over Row, 10 Pull Ups
Round 8) 10 KB, 15 Bi/Tri Combo, 20 Bent Over Row, 5 Pull Ups

After Each ODD Round 25 yard Frog Hop
After Each EVEN Round 25 yard Lunge

Then each round ENDS with a Balcony Run with box jumps for the middle set of steps.

Dw Thurs, Oct 14

5 rounds of 3 min each

3 Cleans
3 Deadlift
6 Pushups
9 Air Squats

rest 1 minute after each round

DW Tues, Oct 13

“Filthy Fifty”

50 Box Jumps (24 inch box)
50 Pull-ups (Jumping pull-ups are 3/2 so 75 jumping is 50 real)
50 Kettlebell Swings
50 Walking Lunges (weight)
50 Incline Situps
50 Thrusters (45 pounds)
50 Back Extensions (weight) (balls or no balls)
50 Wall Ball (20 pound ball)
50 Burpees (with pushup and jump)
50 Double Unders (single jumps 5 to 1)

DW Mon, Oct 12

1 hour workout
Sheri and Brit - I would recommend part 1 + some abs

Part I
Teams of two for 20 min
One team member performed squats until the other member completed the following:
25m Sprint
10 Push-ups
25m Bear Crawl back to start
Then the members would switch places. When each member finishes three cycles, both members complete a 200m run running the long part of the hall backwards and the short part of the hall forewords.



Part II
Med Balls
8x25 abs
Stabilizers (F-L-R)x2 40 on 10 off


Part III
5 minutes of jump rope
reaction drills after each minute

DW Fri, Oct 9

"W"

15 - 10 - 5 - 20 - 5 - 10 - 15 reps of following (40 min max)

DB kickbacks*
DB bi curls*
DB thrusters* (butt to bench, sit if you have to)
burpee box jumps (can be done in the lobby or in the balcony)
200 run
situps
pullups
bench (no bench on round 20)
balcony run

*use the same dumbbell for all 3 exercises

DW Thurs, Oct 8

7 rounds of the following:

7 split squat jumps with weight (each leg counts as one)
7 back squats
7 Hand Stand Push Ups
7 Wall Ball
70 Ft Frog Hop

For Time

DW Tues, Oct 6

Warmup:
50 Ball Crunches
25 Right Side Ball Crunches
25 Left Side Ball Crunches


21-18-15-12-9-6 reps of the following

Cleans (increase weight as reps get smaller)
Single Leg Squat with opposite foot on a bench
(for squat only: do 21, 15, 6 numbered sets with you right leg and 18, 12, 9 numbered sets with your left leg)
Seated Row (increase weight as reps get smaller)

not for time, work for form

DW Mon, Oct 5

4 - 10 minute stations (2 minute rest between stations)

6 @ 1:30
Balcony Run
Air Squats (Butt to Bench) until 5 sec before your net run

Med Ball Circuit (45 sec for each exercise)

AMRAP 10 minutes
5 Pull Ups
15 Pushups
15 Dips
25 Physio Ball Crunches

2 suicides - relay style
(each run is the width of the basketball court)
6 build
6 no breath
6 laying down - rxn drill - pushup to a sprint

DW Thurs, Oct 1

10-9-8-7-6-5-4-3-2-1

Thrusters
Burpees
Sumo Deadlift High Pull
KB Swings
Box Jumps
Bench

Run to the end of the science center after each odd set

DW Tues, Sept 29

100 air squats (butt to bench to count)

100 pushups (if you cannot do "good" pushups, do them on your knees. If you do them on your knees, you must touch your nose to the ground on each one)

100 situps

100 REAL pullups (if you do assisted pullups, jumping or band, you must do 2 for every one real) Freshman girls may do 100 assisted pullups

DW Mon, Sept 28

Part 1

400 Run
36 KB Swings
12 Push Ups
400 Run
24 KB Swings
24 Push Ups
400 Run
12 KB Swings
36 Push Ups

Rest 3 minutes

Part 2

6 rounds on 2:10
Balcony Run
15 Box Jumps
15 Dips
15 Crunches

DW Fri, Sept 25

In groups of 2, complete the following

Partner 1 & 2 complete 150 reps of the each exercise together (counting reps as a team), followed by a 200 run together after the 150 reps have been completed. The next exercise cannot begin until both people finish the 200 run

Complete in any order

Situps
Walking Lunges
Pushups
Box Jumps
KB Swings
Med Ball Chest Passes
Med Ball Tri Throws
Med Ball Squat Chest Throws
Med Ball Sit Up Throw
Double Unders or (5:1 ratio) 750 Single Jump Rope

FOR TIME

DW Thurs, Sept 24

5 Rounds of

10 Bench
10 Cleans
10 Pullups
400 Run

for time. Finish with Pullups, no run on the last round

DW Tues, Sept 22

warmup
50 ball crunches
25 air squats (butt to bench) - work form

FOCUS ON GOOD SQUAT FORM, increase weight on squats as your reps decrease
not timed, take breaks when you need them

15 Back Squats
15 Tri Pushdowns
15 Bicep curls
12 Front Squats
12 Tri Pushdowns
12 Bicep Curls
9 Back Squats
9 Tri Pushdowns
9 Bicep Curls
6 Front Squats
6 Tri Pushdowns
6 Bicep Curls
3 Back Squats
3 Tri Pushdowns
3 Bicep Curls

DW Mon, Sept 21

3 separate workouts, 9 min each (AMRAP for each group)2 minutes rest between each groupTotal workout time: 31 min
1. 9 KBS 9 Burpees
2. Balcony Run 9 Box Jumps
3. 9 Bent Over Row 9 Pushups 9 Upright Row 9 Med Ball Situps

DW Fri, Sept 18

AMRAP 15 minute
suicide run
10 Burpees
10 Lunges
10 Squats
10 Frog Hops

When you finish
2 x each Stabilizers for 30 sec
Front, Right, Left

DW Thurs, Sept 17

Tabata Intervals (20 sec on - 10 sec rest)

6 rounds of each exercise (do all six of the same exercise before moving onto the next)
30 sec rest between each new exercise

Wall Ball
Situps
Pushups
Cleans
Double Unders (Jump Rope)
Thrusters (full squat + push press)

DW Wed, Sept 16

Med Ball Circuit (10 minutes)

200 Crunches (8 x 25)

6 x Balcony Runs on 1 minute

DW Tues, Sept 15

3 or 4 Rounds of the following for time

400 Run
25 Air Squats
25 Pushups
25 Situps
25 Air Squats

3 rounds: newbies
4 rounds: veterans

DW Mon, Sept 14

Part 1 (AMRAP 12 minutes)
5 Bench
10 Sumo Deadlift High Pulls
15 Bicep Curls
20 Dips
25 Choice Crunches

Rest 5 minutes

Part 2 (AMRAP 12 Minutes)
Run up a large hil
15 air squats at the top of the hill
Run down the hill
5 lunges at the bottom
Run up a large hill
10 air squats at the top of the hill
Run down the hill
10 lunges at the bottom
keep adding 5 until time is up

DW Fri, Sept 11

Go for a run to the Stadium

Every other block stop and do 10 Burpees on the way to the Stadium (approx 1 mile)
Once you get to the stadium, run the bleachers 2 times
On the way back from the stadium, stop every other block and do 10 Situps

DW Thurs, Sept 10

AMRAP 15 Minutes

15 Wall Ball
15 Pushups
15 Situps
15 Double Unders
15 Box Jumps

No rest unless you need it.

DW Wed, Sept 9 (Power Day #6)

SUPER DEADLIFT DAY (suggested weight - change if you need to)
DO NOT SACRAFICE FORM FOR WEIGHT!

1. 15 Reps light (85/45)
2. 10 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set, try to get to your bodyweight on the last set)
5. 20 Reps at 50% of your last set of 3


PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint1
10 Push Ups
AMRAP 10 MINUTES

DW Tues, Sept 8

AMRAP 10 min
Hallway Frog Hop
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min
15 DB Bicep Curls
15 DB Shoulder Press
15 Seated Rows
Hallway Frog Hop

DW Fri, Sept 4

Count your reps and write them down during your break...

As many reps as possible in each time segment (you will need a stopwatch)

2 min each
Pushups
Air Squats
Crunches
Box Jumps
Rest 1 min

1:30 each
Pushups
Air Squats
Crunches
Box Jumps
1 min rest

1 min each
Pushups
Air Squats
Crunches
Box Jumps
1 min rest

:30 each
Pushups
Air Squats
Crunches
Box Jumps

DW Thurs, Sept 3

21-15-9 reps of:
Cleans
Dips (Real or Bench Dips)

Rest if you need between rounds, work for form, not time.

DW Wed, Sept 2

Cardio Monster

If you can't get a KB, use a Dumbbell

400 Run
20 Burpees
20 Situps
20 KB Swings
400 Run
15 Burpees
15 Situps
15 KB Swings
400 Run
10 Burpees
10 Situps
10 KB Swings
400 Run
5 Burpees
5 Situps
5 KB Swings
100 Sprint

DW Tues, Sept 1 (Power Day #5)

3 rounds 12-10-8

Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Pull Ups
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)

Rest 1 min between rounds or do 1 minute jump rope

DW Mon, Aug 31

I thought we would start the semester off with something that could leave you with legs that may not get you to class the next day... Good Luck.

100 Air Squats
300 M Run
100 M Broad Jumps
300 M Run
100 M Walking Lunges
300 M Run
100 M Sprint
300 M Run
100 Air Squats

DW Thur, Aug 27 (Power Day #4)

4 Rounds Beginners/5 Rounds Advanced

12 Deadlift (alternate rounds of Regular and Straight Leg)
9 Split Squat Cleans
6 Seated Row or Bent Over Row

Rest 1 -2 min between rounds

when you finish do:
100 Ball Crunches

DW Wed, Aug 26

AMRAP 15 min.

5 pullups
10 pushups
15 air squats

repeat...

DW Tues, Aug 25 (Power Day #3)

Heavier Weight

3 x 5 Back Squats
3 x 5 Bench
3 x 5 Seated Row


Tabata Interval Stabilizers
7 x each (20 sec on - 10 sec rest)

Front Stabilizers
Right Side
Left Side

DW Mon, Aug 24

Go to a Track or find some steps:

AMRAP 20 minutes (try to get 4 rounds)

2 min bleacher run
15 dips
15 bleacher pushups
15 bar pullups (like bench pullups)
15 burpees
30 crunches (mix up what you do)

Have fun!

DW Fri, Aug 21

Pick a workout you have missed or one that you liked ;)

Have a nice weekend. Practice starts in 3 weeks. Get crackin.

DW Thurs, Aug 20 (Power Day #2)

5 Rounds

15 Snatch Grip (Wide Grip) Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Minimum Rest Between Exercises
Rest about 1-2 minutes between rounds

DW Wed, Aug 19

This will be a nice challenge for those of you that have tried "double unders". If you have not a "double under" is jumping rope, the rope goes under your feet two times per one jump. Try it, if you can't do it for the total time switch to regular jump rope. You can find a video of "double unders" crossfit.com. Good heart pumping workout. Double unders are a challenge. Sherri...just regular jump rope for you.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

No Break between reps, jump enough time to switch.
Post numbers of sit-ups and double-unders to comments

DW Tues, Aug 17 (Power Day #1)

Everyone does the same workout

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 1-2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round or 1 minute of jump rope

DW Mon, Aug 17

PART ONE: 100 M BROAD JUMP (ADD UP THE TOTAL IT TAKES YOU TO GO 100M)


PART TWO: JUMPS = X (your 100 M total)


COMPLETE 3 ROUNDS FOR TIME (X = reps from your 100 M jump):
X WALL BALL SHOTS
X PULLUPS
X PUSH UPS (TRY, Clapping Push Ups if you are feeling strong today)
X WALKING LUNGES (total steps/with or without weight)

DW Fri, Aug 14

Everyone does 3 rounds, ending with a 200 run

200 Run
10 KB Swings or DB Swings
10 Pushups (Advanced: DB Pushups with one arm row each each pushup)
10 Thrusters (Full squat with push press)
20 Situps
20 Air Squats

DW Thurs, Aug 13

10-9-8-7-6-5-4-3-2-1 reps of the triplet
(Total of 10 Rounds, decreasing by one rep each round)
Try to do the same weight for all 10 rounds

Deadlift
Bench press (seated row if you can't bench)
Cleans

Set up three bars and storm through for time.

If you want to go really crazy...like we did at the end of the year, add a 200 run between each round...feels great when you finish, not so good while you are doing it!

DW Wed, Aug 11

3 ROUNDS FOR TIME (BEGINNERS)
5 ROUNDS FOR TIME (ADVANCED)

400 M RUN
30 BOX JUMP
30 WALL BALL SHOT

When you finish:
200 crunches or 50 incline situps

DW Tues, Aug 11

AMRAP 15 MINUTES

*At the TOP of each round, do associated number of DEADLIFTS (Heavier Weight). Eg. R1 do 1 DL; R2 do 2 DL; R3 do 3 DL...etc. until time up.

*X DEADLIFT
5 Jumping Chest To Bar Pull Ups
10 Burpees
15 Squat Jumps (Hands behind head)

DW Mon, Aug 10

Sorry I am a little late today. I just got back from vacation and forgot to post last night for today. Back now, everything should be coming in on time.

3 rounds or AMRAP 20 Minutes (25 if you are feeling rested from the weekend)
(everyone does the same thing)

5 pullups
10 dips
15 pushups
200 run or 1 min jump rope
20 situps
25 box jumps
30 air squats
200 run or 1 min jump rope

DW Fri, Aug 7

100 crunches
1 mile run (800 run beginners)
100 Box Jumps or 3-5 min stadium (bleacher) run
1 mile run (800 run beginners)
100 air squats

Thurs, Aug 6 (Power Day # 7)

2 x 10 warmup of each – Squat, Bench, Deadlift (moderate weight)

Back squat, 3 rep
Bench, 3 rep
Deadlift, 3 rep


Stabilizers when you finish
6 minutes total
45 sec on - 15 sec rest
2 x (Front, Right Side, Left Side)

DW Wed, Aug 5

This workout was constructed by Margaret

Advanced - 4 Rounds
Beginners - 3 Rounds

For Time:
400 Run
10 Goblet Squats (http://www.youtube.com/watch?v=Pg406rGg8b0)
25 Sit Ups
10 Pushups
25 Sit Ups
10 KB Swings
25 Air Squats

DW Tues, Aug 4 (Power Day #2)

3 Beginners/5 Advanced Rounds

15 Snatch (Wide) Grip Deadlift
10 Power Cleans
5 Overhead Squats (OHS)


When you finish
BT Abs (with a partner)
25 situps
25 clap right hand
25 clap left hand
25 sit ups resist

DW Mon, Aug 3

This workout was constructed by AJ

AMRAP in 20 min Beginners/25 min Advanced minutes

200 Run
15 Bench
15 Curls
10 Thrusters (Full Squat + Push Press)
10 Pullups
50 Crunches

DW Fri, July 31

At a Track or find a place to run a 400

AMRAP 20 Min for everyone

400 Run
20 Pushups
30 Situps
40 Squats

Only rest if you need it. A good heart pumping workouts ;)

I will be on vacation next week (Aug 1 - 9). I have posted the workouts for next week so they will be posted everyday. If you have questions, email Margaret or AJ. I do not know what type of internet access I will have.

DW Thurs, July 30 (Alt Power Day 4)

3 Rounds Beginners/5 Rounds Advanced

12 Deadlift (alternate rounds of Regular and Straight Leg)
9 Split Squat Cleans
6 Seated Row or Bent Over Row

Rest 1 -2 min between rounds

DW Wed, July 29

"Fight Gone Bad"
EVERYONE DOES THE SAME WORKOUT
3 x (5 min on - 1 min rest)

THREE ROUNDS OF THE FOLLOWING:
One minute of each of the following (no rest between, just the time it takes to switch)

Wall Ball
Sumo Deadlift High Pull
Push Press (substitute Bent Over Row if you can't do PP)
Box Jumps
Jump Rope

SCORE YOUR WORKOUT: One point for each rep, one point for every 10 jump ropes
Write down your score after each round
POST YOUR SCORE!!

DW Tues, July 28

Everyone does the same workout
Heavier Weight - increase weight

3 x 5 Front Squats
3 x 5 Seated Row
3 x 5 Dumbell Bench
3 x 5 Dumbell Curls
3 x 5 Tricep Extensions (Rope)

200 Crunches - mix it up

DW Monday, July 26

Beginners - 2 rounds

Advanced - 3 rounds of the following:

10 CLEANS

10 BURPEES

10 PUSH PRESS

10 BURPEES

10 BACK SQUATS

10 BURPEES

Rest 1 - 2 Min between rounds

Anyone in the mood for a little "Fight Gone Bad" this week?

DW Fri, July 24

Do a workout you missed or one that you really liked

Have a good weekend ;)

DW Thurs, July 22 (Power Day #1)

Everyone does the same workout

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round

When you finish do 50 incline sit up - partition as needed

DW Wed, July 22

FOR TIME:

400 M Run
21 Overhead Squat
21 Box Jumps
400 M Run
15 Overhead Squat
21 Box Jumps
400 M Run
9 Overhead Squat
21 Box Jumps
400 M Run

DW Tues, July 21

Beginner and Advanced do the same workout

Deadlift Day:

1. 15 Reps light (85/45)
2. 10 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 15 Reps at 50% of your last set of 3


PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 12 MINUTES (Beginners 8 minutes)

DW Monday, July 20

Beginners (3 rounds for time of:)
Advanced (5 rounds for time of:)

10 Dumbbell hang position split squat clean - alternate legs
(watch Dumbell Split Lifts on crossfit.com if you need a demo)
21 Pull-ups
15 Incline Situps or 25 crunches

DW Friday, July 17

Everyone does the same workout

2 min Run or Swim or 4 min Bike
15 Burpees (Pushup with a squat jump)
4 min Run or Swim or 6 min Bike
10 Burpees
6 min Run or Swim or 10 min Bike
5 Burpees
4 min Run or Swim or 6 min Bike
10 Burpees
2 min Run or Swim or 6 min Bike
15 Burpees


100 choice crunches when you finish

DW Thurs, July 16

4 Rounds of the following reps: 21-18-15-12

Pullups
Upright Row
Dips
Back Squats
Rest 1 min

DW Wed, July 15

Tabata Intervals (20 sec of work followed by 10 sec of rest)

Beginners do 6 of each exercise in a row before moving onto the next exercise
Advanced people do 8 of each in a row
Rest 1 min (max) between each new exercise. Do all of one before moving onto the next.
If you are looking for an additional challange add a 400 run or 100 Jumps on a Jump Rope between each new exercise ;)

Wall Ball
Pushups
Box Jumps
High Pull (with a barbell)
SitUps
Dips

For example: Do 20 seconds of Wall Ball, rest 10, 20 sec of Wall Ball....do that 6/8 times and then start pushups

DW Tuesday, July 14

Everyone does the same thing

3 Rounds 12-8-6 reps of each:

Bench
Thruster (Full Squats with a push press)
Bent Over Row
Lunges (Heavier Weight)
Lat Pulldown
Hammer Curls
Calf Raises
One Arm Tri Pushdown (ea arm)

rest 1-2 minutes between rounds
minimal rest between rests

DW Monday, July 13

Everyone does the same thing

2 Rounds for time of:

2 min cardio (ex: 400 run, jump rope, swim, bike)
50 air squats
2 min cardio
50 pushups

Rest only when you need it

DW Fri, July 10

5 Rounds for time of:

Beginners do () - try to do all 5 rounds. Run/Walk on the "runs" if you have to.

400 Run
30 (15) Kettlebell or Dumbell Swings
30 (15) Pullups
30 Air Squats


Do as many real pullups as you can and then finish up each set with assisted or jumping pullups

DW Thurs, July 9 (Modified Power Day #4)

Everyone does the same thing

5 Rounds of:

12 Front Squats (Odd Rounds) 12 Back Squats (Even Rounds)
9 Power Cleans
6 Push Press
3 Burpees
25 crunches

Rest 1-2 min between rounds
Minimal rest between exercises

Estimated weights:
Front Squats - about 25 lbs less than what you do for back squats (girls: 60-80 lbs/guys:95-135)
Cleans - Try to step it up a little around W 40-60/M 65-95
Push Press - Less reps so I would like to see you increase weight in each round. Start lighter and try to push it up as you go

DW Wed, July 8

Two rounds of:
Use Dumbells

Run 800 meters (Beginners - 400 Run)
12 Right arm push-press
12 Right arm deadlift
Run 800 meters (Beginners - 400 Run)
12 Left arm push-press
12 Left arm deadlift


When you finish:
100 Ball Crunches - mix up what you do

DW Tues, July 7 (Power Day #3)

Beginner & Veterans do the same workout (moderate weight - increase weight every other set)

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench


When you finish do
7 minutes of Tabata Ab Work:
21 x (20 sec on - 10 sec rest) of the following

7 of each -
Front Stabilizers (also called Planks)
Right Side Stabilizers
Left Side Stabilizers

DW Monday, July 6

If you do these workouts by yourself, today you will need to find a friend ;)
Beginner in ()

TEAMS OF 2 - SHARE THE WORKLOAD

100 (75) SDHP (Sumo Deadlift High Pull) Use a KB instead of a Bar if you have one
100 (75) PULL UPS (Jumping Pullups in case you can't do real)
100 (75) PUSH UPS
200 (150) SIT UPS
200 (100) WALL BALLS (see crossfit.com for a video of this)

One partner does the reps - while the other runs 200M. Switch off each time working until one person hits max reps. Complete entire list for time. The running partner starts off where the working partner finishes in terms of counting reps. In othre words, partners share the workload.

DW Fri, July 3

Happy 4th of July!!!

Everyone (Beginners do 50 Ft Walking Lunges instead of 100 Ft)

21 Pull ups
21 Sit Ups
100 (50) Ft Walking Lunges (with or without weight)
18 Pull Ups
18 Sit Ups
100 (50) Ft Walking Lunges
15 Pull Ups
15 Sit Ups
100 (50) Ft Walking Lunges
12 Pull Ups
12 Sit Ups
100 (50) Ft Walking Lunges
9 Pull Ups
9 Sit Ups
100 (50) Ft Walking Lunges
6 Pull Ups
6 Sit Ups

DW Thurs, July 2 (Power Day #2)

5 Rounds

15 Snatch Grip (Wide Grip) Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Minimum Rest Between Exercises
Rest about 1-2 minutes between rounds

DW Wed, July 1

Kettlebell Day
5 Rounds (3 Round Beginners) for time

if you do not have Kettlebells, do what is below with DBs

3 2 Handed KB Swing
3 R Arm KB Swing
3 L Arm KB Swing
3 2 Handed KB Swing
3 R Arm KB Clean & Press
3 L Arm KB Clean & Press
3 2 Handed KB Swing
3 R Arm KB Snatch * (Beginners stick to Clean & Press)*
3 L Arm KB Snatch *
25 Air Squats
or
5 DB Swings (DB = Dumbells)
5 DB Right Arm Curls
5 DB Left Arm Curls
5 DB Cleans
5 DB Swings
25 Air Squats

DW Tues, Jun 30 (Power Day #1 Modified)

EVERYONE

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round

DW Monday, Jun 29

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Sumo Deadlift High Pull (SDHP)
Box Jumps

*RUN 100 M AFTER EVERY ODD ROUND

FOR TIME


Beginners

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (SDHP)
Box Jumps

*RUN 100 M AFTER EVERY ODD ROUND
FOR TIME

DW Friday, June 26

Blast from the past...this is from Sept 16....people were puking, team workout...
Everyone...

Three rounds for time of:

Run 800 meters
25 Pushups
25 Squats
50 Sit-ups

DW Thurs, June 24

Go for a 30 Min light jog or 1 hour steady walk.

If you did Mon, Tues, and Wed...you should need a break. If not, do Mon, Tues or Weds workout.

DW Wed, June 24

AMRAP in 20 minutes:

5 Handstand push-ups
10 Bench press (M-135/W-70)
15 Push press (M-75/W-45)
20 Dips


Beginner Workout (AMRAP 15 Min):

5 Push Ups
10 Bench Press
10 Push Press (Small Squat + Over head Press)
15 Dips

DW Tuesday, June 23

2 x 10 warmup of each – Squat, Bench, Deadlift (moderate weight)

MAX WEIGHT on EACH
Back squat, 3 rep
Bench, 3 rep
Deadlift, 3 rep

BT Abs when you finish (have a partner sit on your feet)
25 Sit Ups
25 Clap Right (to your partners hand)
25 Clap Left (to your partners hand)
25 Resist with a Broomstick (have your partner push you back)

DW Monday, June 22

4 Rounds of the following for time (Beginners):

25 (15) Jumping Pull Ups
25 (15) Sit Ups
25 (15) Push Ups
25 (15) Squats
400 Run

DW Friday, June 19

5K Run

DW Thurs, June 18

Reserving the next power day for Tuesday. Sorry if I threw you off...

"The Chief" or should we call this the "Mark VanDyke"

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats (with moderate weight)
Rest 1 minute.

Repeat for a total of 5 cycles (3 cycles for Beginners)

DW Wed, June 17

Beginners in ( )
For Time:

400 Run

10 Rounds (5 Rounds) of:
4 Pull Ups
4 Dips

100 (50) FULL Sit Ups or Full Crunches on a Big Ball

10 Rounds (5 Rounds) of:
4 Burpees
4 KB or DB Swings (Kettlebells or Dumb Bells)

400 Run

DW Tuesday, June 16

Crazy Deadlift Day (Regular or Straight Leg - Work on a nice flat back)

1. 15 Reps light (85/45)
2. 10 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 15 Reps at 50% of your last set of 3

BEGINNERS:
1. Deadlift Technique and Practices with light weight: 15 Reps (3 Sets/Count out loud)
2. Deadlift Progression 3-3-3 - Goal to DL body weight.

PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 12 MINUTES (Beginners - 8 minutes)

DW Mon, June 15

3 rounds for time of:

50 Squats
10 Real Pull Ups or 20 Jumping (Asst) Pullups
10 Hang power cleans

Beginner Workout
3 Rounds for time

30 Air Squats
10 Jumping Pullups (if you can do real, so as many as you can unassisted)
10 Cleans
(look this exercise up on www.crossfit.com) If you cannot do a clean do 15 Barbell High Pull instead)

DW Fri, June 12

AMRAP in 20 Minutes

100 M Farmer's Walk (HEAVY Kettlebell, Cinderblock, Bricks, or Dumbell in Each Hand)
15 Tuck Jump Burpees
30 Air Squats


Beginner Workout

AMRAP (As Many Rounds As Possible) in 15 Minutes

20 Walking Lunges (with or without weight)
10 Burpees (pushup + a jump)
30 Air Squats

The rest you get is the rest you need. If you do not need rest, just keep plowing through.

DW Thurs, June 11 (Power Day #5)

Beginner and Advanced Workout. Beginners, if you are a beginning lifter, go lighter on the weights.

Advanced: 3 rounds 12-10-8
Beginner: 2 rounds 12-10 (one round where you do 12 reps of each exercise and another round where you do 10 reps of each exericse)

Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Walking Lunges (Heavier Weight, each step counts as one)
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)

rest 1-2 minutes between each round.
minimal rest between exercises

If you are looking to add a little cardio, do a 400 run or 25 box jumps between rounds.

DW Wed, June 9

You will need a watch with a split to do this workout properly. Dave, Grey, Marg, and I did this on Tuesday (31:40). Nice sweat! Grey ran slow so we could stay together. Feel free to mix up the crunches.

1 minute run
10 Pushups
20 Crunches
2 minute run
10 Pushups
20 Crunches
3 minute run
10 Pushups
20 Crunches
4 minute run
10 Pushups
20 Crunches
5 minute Run
10 Pushups
20 Crunches
GO BACK DOWN STARTING WITH A 4 minute run and finish with 10 Pushups/20 Crunches

Beginner Workout
1 minute run
10 Pushups
20 Crunches
2 minute run
10 Pushups
20 Crunches
3 minute run
10 Pushups
20 Crunches
GO BACK DOWN STARTING WITH A 3 minute run and finish with 10 PU/20 CR

DW Tues, June 9

Five rounds:

145/95 pound Deadlift, 12 reps
145/95 pound Squats, 9 reps
95/45 pound Push press, 6 reps

Rest about 1-2 min between rounds

Weights are a guide. Lighter or heavier if needed.


Beginner Workout
For proper form look at www.crossfit.com (click on "exercises & demos" and watch the appropriate video)

3 Rounds (use a barbell (straight bar) for all exercises):

12 Deadlift (video demo is under the "power lifts")
9 Back Squats
6 Push Press

Rest 1-2 minutes between rounds

DW Monday, June 8

Warmup:
400 Run
100 regular or ball crunches

5 Rounds for time of:

10 DB Cleans
20 Pushups
30 Double Unders or 1:30 regular jump rope (Double Unders -a failed attempt counts as one)


Beginner Workout
5 rounds for time:

20 Air Squats (full squat with no weight, tap your butt on a bench each time)
15 Pushups
1 minute jump rope

DW Friday, June 5

It's a beautiful day for a run...

Run 2 miles strong

or

Run 1 mile, then at a track...

run
800 for time
rest 2 min
400 for time
rest 1 min
200 for time

400 jog easy

DW Thurs, June 4

Do all 3 sets before moving onto the next round
Increase weight on each set
Use heavier weight and a spotter
You should struggle to get the last set of 5 on each exercise
Do exercises in any order

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench

When you finish that --
Superset the following:
2 sets of
10 tri pushdowns
10 hammer curls
20 incline sit ups

DW Wed, June 3

Five rounds for time of:

Run 400 meters
30 Box jump
30 Wall ball shots (if you do not have a med ball do: 30 air squats + 15 pushups)

When you finish --
200 ABS (break up the following)
50 Crunches
50 Right Side crunches
50 Left Side crunches
50 Crunches

DW Tues, June 2 (Power Day #2)

5 Rounds

• 15 Snatch Grip Deadlift (Regular Deadlift with a wide grip - alternate regular and straight leg if you want)
• 10 Power Cleans (try to increase weight throughout set or increase from last Power Day #2)
• 5 Overhead Squats (OHS)

Rest about 1 minute between rounds - minimal rest between exercises

When you finish: Stabilizers - Front, Right, and Left Sides

6 minutes straight - 20 sec on each

DW Monday, June 1 (Pool Workout)

AMRAP in 30 Min
100 Swim
15 Block Pull Ups
20 Gutter Push Outs
25 Sit Ups
200 Swim
25 Sit Ups
30 Push Ups
35 Air Squats
100 Swim

If you do not have access to a pool

AMRAP in 30 Minutes
2 minutes cardio
15 Pullups
15 Burpees
25 Situps
4 minutes cardio
25 Sit Ups
30 Push Ups
35 Air Squats
2 Min Cardio

DW Friday, May 29

IF YOUR BUTT DOES NOT HURT AFTER THIS ONE...

With a continuously running clock do one Minute of Each Exercise with no break in between exercises (just the time it takes to switch)

Use a Med Ball instead of Weights for each exercise (if you have a Kettlebell, you can use a KB for the SDHP)

3 Rounds of 1 minute of each exercise (count your reps for each round)

Jump Rope
Thrusters (Squat and Push Press)
Ball Clean
Wall Ball
Sumo Deadlift High Pull (SDHP)
Jump Rope
Rest 1 minute

DW Thurs, May 28 (Power Day #1)

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions
15 Pushups

Rest 2 min between rounds (if you want to add some cardio do 25 box jumps or frog hops)
Minimal rest between exercises

DW Wednesday, May 27

5 Pull Ups
10 Push Ups
15 Sit Ups
200 M Run

10 Pull Ups
15 Push Ups
20 Sit Ups
600 M Run

15 Pull Ups
20 Push Ups
25 Sit Ups
800 M Run

2 ROUNDS FOR TIME (BUT 2nd ROUND IS DONE WITH BACKWARDS RUNS, CUT Runs in half (100, 300, 400M))

DW Tuesday, May 26 (Power Day #7)

This is the last power day. We will now start repeating power days. If this is not enough for you, do a workout that you missed after you finish with this or just enjoy an easy day ;)

Do 2 x 10 of each of the following at light-medium weight:

Bench
Back Squats
Cleans

Do a 3 rep max of each of the following:

Bench
Back Squats
Cleans

DW Monday, May 25

Happy Memorial Day!

Should we call this workout the "Kelly"?

Run 2 or 3 miles

Approx every half mile stop and do 10 Burpees.
You should do a total of 40-50 burpees


When you finish do:
8 x 25 crunches - mix them up

DW Fri, May 22

Warmup - Stabilizers - Tabata Intervals
6 x each - Front, Right and Left Side
20 Sec On - 10 Sec Off


For time:
Row 500 meters or Run, Bike, Jump Rope 3 minutes
Bench press, 30 reps
Row 1000 meters or Run, Bike, Jump Rope 5 minutes
Bench press, 20 reps
Row 2000 meters or Run, Bike, Jump Rope 8 minutes
Bench press, 10 reps

The recommendation is to Bench your body weight (men only). I don't think we have too many guys that can bench their bodyweight 30 times, but if you can go for it. Ladies try to start at 55 or more and increase from there.

DW Thurs, May 21 (Power Day #6)

There will be 7 Power Days and then we will start over with Power Day #1

SUPER DEADLIFT DAY (suggested weight - change if you need to)
DO NOT SACRAFICE FORM FOR WEIGHT!

1. 15-20 Reps light (85/45)
2. 10-15 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 20 Reps at 50% of your last set of 3

BEGINNERS (Deadlift Practice):
1. Deadlift Technique and Practices with light weight: 15-20 Reps (3 Rounds / Count out loud)
2. Deadlift Progression 3-3-3 - Goal to DL body weight or close to it.

PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 10 MINUTES

DW Wed, May 20

Warmup:
3 Rounds of:

100 Single Jump Rope, 10 Sit Ups, 5 Push Ups


Main Workout

5 Rounds for Time:

400 M RUN
15 Over head Squat (OHS)

DW Tues, May 19 (Power Day #5)

12 - 8 - 6 of the following

Bench (Decline/Incline/Flat)
Thusters (Squat + Push Press)
Bent Over Row
Walking Lunges (heavier weight)
Lat Pulldown
21's (Bicep - 7 bottom half, 7 top half, 7 full)
Calf Raises
One Arm Tricep Pushdown (full reps for each arm)

Try to increase weight on each set. If you are working in a gym and cannot reserve equipment, do all sets of the exercise at one time. If not, do them in a circuit. If you like adding a cardio component, do 3-5 min of cardio (rowing, if you have a rower) after each group.

DW Mon, May 18

You can thank Grey for this one...if anyone else thinks of a good one, email it to me and I will work it in ;)

ALL can be done outside


For Time

200 Run
30 Pushups 35 Box Jumps 40 Situps 45 Air Squats
400 Run
25 Pushups 30 Box Jumps 35 Situps 40 Air Squats
600 Run
20 Pushups 25 Box Jumps 30 Situps 35 Air Squats
800 Run
20 Pushups 25 Box Jumps 30 Situps 35 Air Squats
600 Run
25 Pushups 30 Box Jumps 35 Situps 40 Air Squats
400 Run
30 Pushups 35 Box Jumps 40 Situps 45 Air Squats
200 Run

Total:
2 miles Run
150 Pushups
180 Box Jumps
210 Sit Ups
240 Air Squats

Those of you that need to modify (some of the moms, not any of the swimmers).
Drop each pushups by 10 (modify pushups as needed), do step ups instead of box jumps (each leg counts as one), crunches instead of situps, and do all of the squats.

DW Friday, May 15

Tabata Intervals (20 sec work with 10 sec rest)

8 x each exercises with 30 sec to switch - do eight of each exercise before switching to the next

KB Swings or goblet squat (hold one DB with two hands, tap DB on floor for each squat)
Seated/Bent Over/Upright Row
Pullups or Bench Pullups (alternate if you need to)
Burpees
Split Squat Cleans with weight

DW Thurs, May 14 (Power Workout #4)

Five rounds of (work for form, not for time):

85/105 pound Deadlift, 12 reps
85/105 pound power clean, 9 reps
85/105 pound Push press, 6 reps

Rest about 1-2 min between rounds
Minumal rest between exercises

Suggested Weight: 85 lb Female - 105 lb Male
If this is too heavy please go lower, but this should be hard.
You could start lighter on the first set and then move up.

Finish up with
100 ball crunches - mix it up

DW Wed, May 13

Find a running trail or a stadium

5 Rounds of (or AMRAP in 30 min):

400 - 600 yd Run (about 2 minute run)
15 Burpees (without a pushup)
50 - 100 yd Frog Hops (forward hops)
20 Pushups
25 Squats

Jon & Sherri (do one round of Kettlebells at the end of each round if you have them)

KB Workout
10 Swings
5 Lawnmover pull (each arm)
5 Cleans (each arm)
5 Snatch (each arm)

DW Tues. May 12 (Power Day #3)

Do all 3 sets before moving onto the next round
Increase weight on each set
Use heavier weight and a spotter
You should struggle to get the last set of 5 on each exercise
Do exercises in any order

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench

Finish up with some BT Abs
25 Situps
25 Clap Right
25 Clap Left
25 Resist with a stick

Watch out for some big cardio tomorrow!!

DW Monday, May 11

7 rounds of

7 Deadlifts (regular, not straight leg)
7 Push Ups
7 Pullups
1 minute jump rope
rest :30

When you finish all 7 rounds do:
7 more rounds of 20 sec for each exercise (no rest - 7 min straight):
Front Stabilizers
Right side stabilizers
Left side stabilizers

DW Fri, May 8

3 rounds for time:

800 M Run
50 Back Extensions (use a ball/machine or a park bench)
50 Sit Ups (or 100 crunches)

DW Thurs, May 7 (Power Day #2)

5 Rounds

15 Snatch Grip Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Rest 2 min between rounds or do 2 min of jump rope

Check out the lifts online if you are not sure what they are

DW Wed, May 6 (High Cardio Day)

Find a stadium (like a local high school/college) or a stairwell with a bunch of steps

5 - 10 rounds (depending on the length of your step run) or AMRAP in 30 min

Run steps for 1 - 3 minutes
25 Air Squats
20 Crunches
15 Box Jumps (or hop steps/hop double steps)
10 Split Squat Jumps (one side counts as 1/use dumbells if you have a set)
5 Pushups with your feet on a step (or handstand pushups)

Have fun! Post comments ...

DW Tues, May 4 (Power Day #1)

3 Rounds (one each at 10 reps, 7 reps, 5 reps)

increase weight in each round

10/7/5 Bench
15 rep ea round Pushups
10/7/5 Burpee DB Combo
10/7/5 Front & Side Shoulder Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions

Rest 2 min between rounds
Minimal rest between exercises

DW Mon, May 4

200 Run

20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell or DB swings
20 Walking Lunges (with or without weight)
20 Hanging Knee Tucks
20 Push press
20 Back extensions (with or without weight)
20 Wall ball shots
20 Burpees (with pushup and jump)
20 Double unders

400 Run

Ten of each above

400 Run

Twenty of each above

200 Run

DW Fri, May 1

“2 by 2”

Start with

2 Sit Ups (Incline Bench if you have in incline)
2 DB Pushups with a one arm row – each arm after each pushup
2 KB Swings
Then
4 Sit Ups (Incline Bench if you have in incline)
4 DB Pushups with a one arm row – each arm after each pushup
4 KB Swings

Keep adding 2 reps to each for 20 minutes (6, 8…and so on)

DW Thurs, April 30

400 Run
*200 Burpees
400 Run
*200 Box Jumps
400 Run
*200 Wall Ball
400 Run
*200 Situps
400 Run

Teams of 2/3 share the workload. You must all be working on the same exercise at the same time until completed (all 2/3 people count toward the 200 for each exercise) before moving on to the next station. You may complete the list in any order you choose. Good Luck.

DW Wed, April 29

AMRAP 10 min
10 Frog Hops
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min
15 DB Bicep Curls
15 DB Shoulder Press
15 Seated Rows
15 Frog Hops

DW Tuesday, April 28

Do a workout from last week that you missed.

STUDY!!!

DW Monday, April 27

Rest as needed between movements

800m Run for time
2 min Max Pull-ups
2 Min Max Push-ups
2 Min Max Sit-ups
2 Min Max Squats

800m Run (no time)

Record your numbers. We will do this again and compare.

DW Friday, April 24

Stadium Run (2 miles)

DW Thurs, April 23

You can do this outside if you want - if the sun comes out ;)
Substitute Swings for Double the Squats (ex: 36 KB Swings = 72 Squats)

400 M Run
36 Kettle Bell Swings
12 Push Ups

400 M Run
24 Kettle Bell Swings
24 Push Ups

400 M Run
12 Kettle Bell Swings
36 Push Ups

FOR TIME

DW Wed, April 22

AMRAP (As Many Rounds As Possible) in 20 Minutes

5 Pullups
10 Pushups
15 Sit Ups
20 Squats

DW Tuesday, April 21

5 Round of 7 each

Hang Clean
Front Squat
Push Press
Back Squat
Bent Over Row

For Time (work for form, not for time)

DW Mon April 20

21-18-15-12-9-6-3

Seated Row
Burpees
Sumo Deadlift High Pull (KB or 45/65)
KB Swings
Box JumpsWall Ball Shot (Or Thruster w/ DB)

For Time