# 1-31-15

WOD 1-31-15

Part A

40/30/20/10 x AB Mats and Jump Rope

Note: do 40 Ab mats then 40 Jump Rope then 30 Ab mats and 30 Jump rope ect

Part B

5 rounds of the following:

Run x 3 min

Dips x 8

KBS x 12

Air Squats x 16

Part C

5-10 min x cool down and stretch

**Have a nice weekend !**

# WOD 1-22-15

Core: 4 sets of

1/2 TGU x 6 each side

Russian twist x 6 each side

Superman Static Hold x 30 sec

Metcon : 20 min AMRAP

Row x 1 min

Bear Crawl x 10 forward then 10 back wards

Run x 2 min

Lunge Static Hold x 30 sec each leg

Jump Rope x 40

Static Hang x 1 min ( accumulate 1 min even if it takes several attempts)

1/19/15

5-10 warm up : Bike / Run / Jump Rope ect

Core: 12 x 4 sets

Sprinters ( 6 each side)

Hip Crank ( 6 each side)

Bird Dog ( 6 each side)

Strength 5 sets of the following

DB Snatch x 6 right side

RDL sgl leg x 6 right side

OHL x 6 lunges with DB over head DB in Right hand

Burpee x 6

Then repeat the same thing on the left side

Note: that equals one Round after completing each side

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# Surfer & Crossfiter Swim the Iron Man Course

# Raw Brownies

Provided by: Ben Greenfield Fitness

With only 4 ingredients these taste identical to normal brownies with the same perfectly squishy, melt-in-your-mouth texture.

Makes 10 brownies

– 2 cups of medjool dates (they’re the squishier, stickier, tastier kind of dates)

– 1 cup of walnuts (or pecans)

– 2-3 tablespoons of raw cacao powder

– 2 tablespoons of maple syrup (optional and can be replaced with any other liquid sweetener)

*This is the easiest recipe. Simply blend the walnuts in a food processor until they form a crumbly mixture, then add the dates and blend again before adding the cacao and maple syrup.

Place the mixture into a baking tray and either refrigerate for 3-4 hours or freeze for one to allow them to set. Then keep them in the fridge for freshness.

# Thanksgiving WOD

Happy thanksgiving !!!!!

Start off with a 1 mile jog

Core : 4 sets of the following

plank x 1 min side plank x 30 sec

strength 5 sets of the following 12 reps of each movement.

Grab some Dumbells 15# girls / # 20 lbs guys . Note try to go up in weight each set until you reach a about a 85% max

db front squats : put the db on shoulders in rack and do a squat x 12 reps

Db press : press db overhead x 12 reps

Db bent row x 12 reps

Jump rope : x. 40 jump rope

Go eat and drink and enjoy your family !!!

# WOD 11-3-14

MON

Always start with a good warm up and finish with some mobility work

Strength Day

5 x Sets of the following Start around 50% 1RM and work up to as heavy as you can handle with good form

CLEAN x 7

OHP x 6

OHPP X 5

OHPJ x 4

OHS x 3

**PISTOL SQUAT x 2 **

# WOW (workouts of the week)

Monday 10-27-14

Core: Stability Ball complex 12 reps each x 4 sets

5 Sets , Couplet of :

Snatch x 4 ( working up to 80% 1RM)

FS X 6 ( working up to 80% 1RM)

Then………

5 sets , Couplet of :

OHP x 8

Good Morning x 10

** **

Tuesday 10-28-14

** **

Core:

100 x sit ups

100 x Superman

Metcon ( 2 rounds 30 min time cap )

5 min x Bike

4 Min x Run

3 min x Row

2 min x Erg

40 x Jump Rope

** **

Wednesday 10-29-14

CORE: 12 reps each x 4 rounds)

GHD Sit up

Hip Ext

Ab wheel

K2E

KBS x 12 ( start light 50% 1 RM and build up to 85% 1RM)

Lunge x 10 ( good form let knee kiss the ground)

Burpee x 8

OHP x 6 ( start light 50% 1 RM and build up to 85% 1RM)

Farmers carry x 1 lap ( 45 paces start heavy and drop down as needed)

Thursday 10-30-14

Endurance Day

Note for time 1 min on each station:

Jump Rope ( DBU if you got one)

Jumping Pull up

WB

Floor Sweepers

Mountain Climbers

Row

Elliptical

** **

Friday 10-31-14

HAPPY HALLOWEEN !!!!

Strength Day

Note: 5 sets of the following

Start at 55% of 1 RM and work up to heavy weight with **good form**!!

Pistol Squat x 4 ( each leg )

Flat Bench x 6

Pendley Row x 8

Depth Jumps x 4

**Wood Chop on Cable x 10 each side**

# 360PT WORKOUTS OF THE WEEK

NOTE : Start all workouts with a warm up and finish with stretching and and mobility work .

**Mon**

Note: can sub hill run w/ sprints

Hill Run x 1

Thruster x 6

Hill Run x 2

Thruster x 8

Hill Run x 3

Thruster x 10

Hill Run x 4

Thruster x 12

Hill Run x 5

Thruster x 14

** **

**Tue**

Bike x 4 min ( stand 1 min- sit 1 min)

Rev Burpee x 5

Push up x 10

Mountain Climbers x 20

Jumping Jacks x 30

** **

**Wed**

** **

WOD: “Filthy 50″

For time:

-50 Box Jumps (24/20)

-50 Jumping Pull-ups,

-50 Kettlebell Swings (53/35)

-50 Walking Lunges

-50 Knees to Elbows,

-50 Push Press (45/30)

-50 Back Extensions,

-50 Wallball Shots (20/14)

-50 Burpees

-50 Double Unders

*Scaled version “Dirty 30″ is 30 reps of each exercise!

** **

**Thur** ( 5 rounds of )

Peabody’s 45 # x 1 min

Jumping Jacks x 1 min

Cardio ( Run /Row/Bike/Eliptical) x 3 min

Friday

Core: 4 sets of the following

T2B x 12

Side Crunch x 12 ( each side)

Good Morning x 12

**Friday**

Core: 4 sets of the following

T2B x 12

Side Crunch x 12 ( each side)

Good Morning x 12

Strength ( 5 sets )

Flat Bench x 6 ( 75 % 1 RM ) / Plyo push x 10

DB Snatch x 6 each Side

Pull up x 6

Farmer Carry x 1