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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Raw Brownies

Provided by: Ben Greenfield Fitness

 

Raw Brownies (dairy & gluten free!)
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 !!!

 

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