Rest Day

Saturday

Warm-up:

#1

Power Snatch

1-1-1-1-1

Warm-up:

25 Jumping Jacks

10 sit-ups

10 lunges (total steps)

10 Press (#45/#10 DB(x2, @zanna)

Complete 3 rounds of:

10 WallBall

10 Burpee

10 Stairs

Rest Day

Warm-up

15 Stairs

10 Push-ups

5 Inch worms

10 Sit-ups

x2

*1x stairs, not twice

Complete 21-15-9 of:

Power Clean, #115/#65

Sprawls (burpees w/out push-ups)

Back Extension

*post time

2 Girls Don't Make a Right

Warm-Up:

25' Lunges

50' Lateral Shuffle

12 Squat Hops

10 Hip Circles

10 Straight leg swing

x2

"Lil Nancy"

Complete 3 rounds of:

400m run

15 OH Squats (#25/#45)

*if you feel confident with your OH Squat then up the weight to (Zanna) #45 and (Casey) #65

Warm-up:

400m Jog/3 minutes of stairs

"Fran"

Complete 21-15-9 of:

Thrusters

Pull-ups (jumping)

10 Lunges

10 Pass Throughs

1 minute plank

10 squat hops

x3

Complete 5 rounds of:

10 Stair Climb

30 Double Unders

"Mini Angie"

Warm-up:

"Tabata Jump Rope"

Complete 8 rounds of:

20 seconds of work and 10 seconds of rest

"Mini Angie"

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

*must complete each exercise before moving to the next

Rest Day

3/14/10

Casey: New PR 210. Snatch made my shoulder hurt so I  did sit ups and squats instead of the snatch and dips and I tried shoulder presses.

 

95/115/135/155/185/205/210/205/205

 

Zanna: New PR 70.  Metcon 13:30. Bench Press was HARD!

 

45/55/55/55/60/65/70/70/70

Warm-up

*(#45/broom stick or pvc pipe)

10 Hang Power Clean

10 Front Squats

10 Deadlift

10 Push Press

x 3

Strength

Bench Press

5-5-3-3-3-1-1-1-1

Metcon

Complete 4 rounds for time:

  10 Power Snatch (#45/#65)

10 Box Jumps

12 Bench Dips

Warm-up:
Jump Rope 1 minute
10 lunges
10 sit-ups
10 push-ups
10 wallballs
X3

Complete 5 rounds of:
50' Lunges
21 burpees

Sent from my Verizon Wireless BlackBerry

4/12/10

We have decided to start a 3 on 1 off rotation for our WODs based on Coach's recommendation.

 

Casey: Looks can be deceiving I thought it would be a breeze until I was laying on the floor. Felt good.

 Time: 7:44   Weigh in: 341.2

 

Zanna:  Good WOD liked the challenge with the front squats.

Push Ups: 2:57   Squats: 19:24    Weigh in 148.4

 

 

Hi Monday!

Warm-up

5 inch worms

10 squats hops

12 bench dips

35 Jump ropes

3 rounds

40 Pike Push-ups

40 Front Squats (115/65)

for time

Fun Friday!

Warm-ups

10 Squats

10 Hip Circles

10 Pass Throughs's

10 Pike Plank

(get in plank position, then lift tail bone up in the air as you go to your tip toes, then lower back to plank= 1 rep)

x 3

2 mile run/jog

*for time

*walk if needed

Travel is the Best!

Warm-up
Jump Rope
(get as many as consecutive skips as possible)

AB CHALLENGE
(yes, part of your warm-up)

Casey's WOD

Complete 5 rounds:

50' Walking Lunges

Walk/Jog 200m

Zanna's WOD

AMRAP 3 minutes

5 Burpees

10 DB Push Press, (#15/20)

5 Hang Power Cleans, (#45)

rest 2:00

REPEAT for a total of 3 cycles

AMRAP 15 minutes

5 Stairs

10 Double Unders (30 singles skips)

12 Goblet Squat, #20/Front Squat, #45(front squat w/DB)
*Casey-Front Squat
*Zanna-Goblet Squat

3/5 & 3/6

Monday:

 

Zanna: I have a serious issue with back squats right now! I did better than I thought I would but ended up dropping weight in round 6 to 45lbs. Stopped the clock at some point as it took me over 40 minutes to complete.

Ab Challenge Day 1 :150 sit ups in 8:00

Weigh in: 148.7

 

Casey: Felt good, pushed hard, worked up a good sweat and got done faster than I thought.

17:52

Ab Challenge Day 1 :150 sit ups in 8:52

Weigh in: 342.6

 

Tuesday: (forgot to start the timer)

 

Zanna: Just wrong! Loved it but I am so sore right now.

Ab Challenge Day 2:  10 minute plank on knees 5 stops = 15 burpees

 

 

Casey: The dirty thirty had my laying on the floor praying I wouldnt puke. I pushed hard got done with it fast wanted to quit but felt compelled (or pushed by wife) to do a 10 minute plank for AB Challenge Day 2. Now my abs hurt when I breath. :)

Ab Challenge Day 2:  10 minute plank on knees 4 stops = 12 burpees

Dirty What?

Metcon

"Dirty Thirty"

For time:

30 Box jump, 15"/20" inch box

30 Jumping pull-ups

30 power hang clean (#45/#65)

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 45 pounds

30 Back extensions

30 Wall ball shots, (#10/#20) pound ball

30 Burpees

30 Double unders or 90 single skips

Happy Monday!

KB Swing, #25

Squats, #65/#135

Push-ups

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

AB Challenge

Leg Raises

AMRAP 2 minutes

rest 1 minute

Repeat for a total of 4 cycles

Post total repetitions for each cycle

*Lay on back and put hands under your sacrum/tail bone or hold on to a chair, then lift legs up off the ground (90 degrees) then lower back to the ground

Rest Day

Complete 3 rounds for time:

150 Jump ropes

50 Sit-ups

AB Challenge

10 minute Plank

Rules: Hold the plank position for a total of 10 minutes. Each time you pull out of the plank position (i.e. drop to your knees) you stop the clock. When you continue in the plank position your time continues.

Penalty: Each time you drop out of the plank position you owe yourself 2 burpees. (Example: 5 times you drop to your knees = 10 burpees at the end of 10 minutes)

Strength

Sumo Deadlift High Pull

3x5

Press (strict)

3x5

Metcon

Complete 5 rounds for time:

20 WallBalls

20 Box Jumps

Ab Challenge

150 Sit-ups

*for time