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

 

WOW – workouts of the week

NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect)

MONDAY- Strength WOD 

Core: Jiu JItsu Complex  x 4
10 x Butter fly Kicks
10 x Scossors Kicks
10 x Toe Touch
10 x Circle Legs clockwise
10 x Circle Legs Counter clock wise

Strength
20 min AMRAP
TGU x 4
Gobblet Squat  x 6
Dips x 7
OHP  x 8

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TUESDAY – ENDURANCE WOD

Core: x 4 sets

Side Kick x 10 each side
Back Kick x 10 each side

5  Rounds of the following 30 min time cap :

Run or Eliptical x 3 min
Hip Touches x 6 (or Hangs )
Shoulder Taps x 20
Jumping Jacks x 40

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WEDNESDAY- MET CON WOD

Core: 4 sets of :

V- Sit ups x 12
V- Crunches x 12
Rev Crunches x 12
Swimmers x 24

Strength

“Fight gone Bad”
Note: 1 min on each station x 5 Rounds
WB 10 ft target
SDHP
Box Jump
Push Press
Rower
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THURSDAY- ENDURANCE WOD

Core: x 4 sets
T2B x 15
Side Crunches x 15
Sgl Leg Glute Bridge x 15

Strength
30 Min AMRAP
Jog ( 4 min)
Broad Jump / Burpee x 6
Run Hill x 2
Ball Slam x 10
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FRIDAY- STRENGTH WOD
Core: w/ bosu ball x 4 sets
V- ups x 12
Side to Side x 12
Hamstring Curls x 12

Barbell Complex (  x 5 Rounds)
Deadlift ( w/snatch grip) x 4
Hang Snatch x 5
Sotts Press  x 6
Good Morning x 7
Bent Row x 8

 

Mon
rest day

Tue

21/15/9
Dips
Ring Row
Thruster

Wed

Cleans ( #25/#50) x 14/12/10/8/6
BBFB X 6
30 Jumping Jacks

Thursday
3 rounds of the following

Flat Bench Press x 8
Step overs on the Bench x 10 each leg
Pull over w/ DB ( 20#/30#) x 12
WB x 14
Rower  x 1 min

Fri
20 min AMRAP

Dip x 8
Around the World ( 10#/25#) x 10 ( each way)
OHL w/DB ( 10#/15#)  x  12 each arm
Jump Rope x 40
Run x 2 min

Sat

Core: 4 rounds of the following

Matrix ( from Knees) x 10
Plank side to side x 10
Hindu Push up x 10

“Tears of a Spider Monkey”
7 Rounds of the following
20 x Push Press (25#/45#)
20 x OHS (25#/45#)

  • “The Tears of a Spider Monkey”
    • 7 rounds for time of:
      • 20 Push Press @ 75/55lbs
      • 20 OHS @ 75/55lbs