20091231

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

WOD
21-15-9
1 1/2 pood Kettlebell swing
KTE

20091230

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Dips x10
Burpees x5

WOD
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

20091229

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10

STRENGTH
Deadlift 5-5-3-3

WOD
Deadlift 5x1

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Push-ups x10
KTE x5
Rope climb

STRENGTH
Squat 1x20

WOD
Sit-ups 20-2,BackExt 2-20

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk

3 Sets
Deadlifts x5
Thruster x10
100 jumps

WOD
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20091223

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.
Rope climb

STRENGTH
Squat1x20

WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball

20091222

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

Press 5-5-3-3-3

STRENGTH
Press 7x1

20091221

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
Inch Worm
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

20091217

WARM-UP
5 sets
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

3 sets
OHS x10
KB Deadlift x10

STRENGTH
Deadlift 3x3

WOD
5 Rounds 15
KB Swing
Dips

20091216

WARM-UP
3 Sets
Deadlifts x5
Thruster x10
Sit-ups x15
100 single jump-rope jumps

STRENGTH
Back Squat 1x20

WOD
30-20-10
Push-up
Lunge
KTE
Back Ext.

20091215

WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5

3 Sets
Tuck L-hang x10sec
Kb Swings x10

WOD
"Fight Gone Bad!"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points

20091214

WARM-UP
5 sets
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

3 sets
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

WOD
4 rounds for time of:

15 Pull-ups
25 Squats

20091211

WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5

3 Sets
Tuck L-hang x10sec
Kb Swings x10

STRENGTH
Squat 1x20

WOD
3rounds for time of:
Row 500 meters
15 Pull-ups
30 Box jumps, 20 inch box

20091210

WARM-UP
5 sets
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

3 sets
OHS x10
KB Deadlift x10

STRENGTH
Row 100M x3 Damper 10

WOD
5 rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

20091209

WARM-UP
3 Rounds
Front Squat x8
Rope Climb
Superman x15 Sec
Sit-up x10
100 Singles

STRENGTH
Squat 1x20

WOD
21-18-15-12-9-6-3
Pull-ups
115# Push-Press

20091208

WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5

3 Sets
Tuck L-hang x10sec
Kb Swings x10

STRENGTH
Max Rep Sit-up 2Min
Max Rep Back Ext 2Min

WOD
AMRAP 10 Min
DB get-ups Alt arms

20091207

WARM-UP
5 sets
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

3 sets
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

WOD
20-15-10-5
Burpees
Box Jump

20091204

WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5

3 Sets
Tuck L-hang x10sec
Kb Swings x10

STRENGTH
Squat 1x20

WOD
Row 500M x4
Rest 2Min between rounds

20091203

WARM-UP
5 sets
Kick to handstand x3
HandStand hold x10 Sec
Ring Push-ups x5

then
3 sets
OHS x10
KB Deadlift x10

WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

20091202

WARM-UP
3 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs
Rope climb

STRENGTH
Squat1x20

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups