WEDNESDAY:
5 Rounds for time:
20 D.U
OVERHEAD SQUATS x 10 (#95/#65)
5 CHEST 2 BAR PULLUPS
7/5/11
6/26/11
MONDAYS WORKOUT
MONDAYS WORKOUT:
FOR TIME:
5 ROUNDS OF -
SNATCH BALANCE - 20 sec @ 60%
40 DOUBLE UNDERS
200M RUN
A big thanks to all of the athletes and volunteers that came out to BROCK-FIT and got their sweat on......HUA !
FOR TIME:
5 ROUNDS OF -
SNATCH BALANCE - 20 sec @ 60%
40 DOUBLE UNDERS
200M RUN
A big thanks to all of the athletes and volunteers that came out to BROCK-FIT and got their sweat on......HUA !
6/19/11
MONDAYS WORKOUT.
MONDAY:
RUN 2.5 KM
FOLLOWED BY.....
THRUSTERS/CHEST 2 BAR PULLUPS
GOING UP IN INCREMENTS OF 3, CASH OUT FOR 8 MINUTES.
RUN 2.5 KM
FOLLOWED BY.....
THRUSTERS/CHEST 2 BAR PULLUPS
GOING UP IN INCREMENTS OF 3, CASH OUT FOR 8 MINUTES.
6/15/11
THURSDAY'S WORKOUT
THURSDAY:
5 ROUNDS, FOR TIME...
- HSPU x 10
- D.U x 40
- WALL BALL SQUATS x 25
THEN,
RUN 5 KM
5 ROUNDS, FOR TIME...
- HSPU x 10
- D.U x 40
- WALL BALL SQUATS x 25
THEN,
RUN 5 KM
6/1/11
THURSDAY'S WORKOUT.
THURSDAY:
- RUN 1KM
This workout involves some math.....You have been warned !!
- 1 PULL UP
- 2 SINGLE ARM BENCH (per side)
Now, go up 1 each time for pull ups, and 2 each time for single bench, ending at 5 pull up/10 single bench,
For round 2, you will increase the weight on the single bench, but remain with the same numbers.
THEN...
Finish with a 2 KM run
HUA
- RUN 1KM
This workout involves some math.....You have been warned !!
- 1 PULL UP
- 2 SINGLE ARM BENCH (per side)
Now, go up 1 each time for pull ups, and 2 each time for single bench, ending at 5 pull up/10 single bench,
For round 2, you will increase the weight on the single bench, but remain with the same numbers.
THEN...
Finish with a 2 KM run
HUA
5/29/11
MONDAY
MONDAYS WORKOUT:
PART A:
- ROW 5 MIN
PART B:
- 5 ROUNDS OF
- HSPU x 10
- OVERHEAD SQUAT x 10 (65/95)
- BURPEE BOX JUMPS x 5
PART A:
- ROW 5 MIN
PART B:
- 5 ROUNDS OF
- HSPU x 10
- OVERHEAD SQUAT x 10 (65/95)
- BURPEE BOX JUMPS x 5
5/18/11
THURSDAY'S WOD
PART A
AMRAP IN 15 MINUTES.
- SPLIT JERK x 10 (#65/#95)
- RING DIPS x 10
- BOX JUMP x 10 (18/24)
CASHOUT: 7 minutes
- MAX FRONT SQUAT x3
- 50 D.U
AMRAP IN 15 MINUTES.
- SPLIT JERK x 10 (#65/#95)
- RING DIPS x 10
- BOX JUMP x 10 (18/24)
CASHOUT: 7 minutes
- MAX FRONT SQUAT x3
- 50 D.U
5/16/11
TUESDAY.
5 ROUNDS FOR TIME:
- THRUSTERS x 10 (#95/#65)
- HANDSTAND PUSHUPS x 5
- TURKISH GET-UPS x 3 per side (heavy)
- THRUSTERS x 10 (#95/#65)
- HANDSTAND PUSHUPS x 5
- TURKISH GET-UPS x 3 per side (heavy)
5/15/11
MONDAY'S WORKOUT
AMRAP IN 15 MIN.
- DEADLIFT x 5 (#225/#95)
- PUSH PRESS x 5 (#135/#65)
- DOUBLE UNDERS x 40
- DEADLIFT x 5 (#225/#95)
- PUSH PRESS x 5 (#135/#65)
- DOUBLE UNDERS x 40
5/9/11
5/2/11
4/26/11
WEDNESDAY
WEDNESDAY WORKOUT
FOR TIME: (Max 20 min)
- 100 D.U - 3 Power Cleans
- 75 D.U - 5 Power Cleans
- 50 D.U - 7 P.C
- 25 D.U - 9 P.C
- 15 D.U - 12 P.C
- 10 D.U - 15 P.C
FOR TIME: (Max 20 min)
- 100 D.U - 3 Power Cleans
- 75 D.U - 5 Power Cleans
- 50 D.U - 7 P.C
- 25 D.U - 9 P.C
- 15 D.U - 12 P.C
- 10 D.U - 15 P.C
4/24/11
MONDAYS WOD
MONDAY:
ALL ABOUT THE "TABATAS"
4 DIFFERENT EXERCISES, 8 SET PER:
- PUSH PRESS
- PULLUPS
- SQUAT
- DOUBLE UNDERS
ALL ABOUT THE "TABATAS"
4 DIFFERENT EXERCISES, 8 SET PER:
- PUSH PRESS
- PULLUPS
- SQUAT
- DOUBLE UNDERS
4/23/11
4/21/11
FRIDAY.........
Lets do it up " OLD SCHOOL " and in prep of the upcoming UFC !!
FOR TIME....AS ALWAYS...
"F.G.B"
GET SUM!
FOR TIME....AS ALWAYS...
"F.G.B"
GET SUM!
4/18/11
TUESDAY
TUESDAY'S WOD. - PENDLAY ROW x 5 - MAX POWER CLEAN x 3 - MED BALL SLAMS x 10 FOR TIME, FOR 5 ROUNDS
4/17/11
4/13/11
THURSDAY
THURSDAY WOD. FOR TIME: - WALL BALLS x 100 - RUN 400M - FLOOR SWEEPS x 100 (#65/95) - RUN 400M
4/12/11
WEDNESDAY WOD
WEDNESDAY: WOD 1 -AS MANY ROUNDS IN 15 MINUTES OF.... - 5 BURPEE BOX JUMPS - 40 DOUBLE UNDERS. - 10 DIPS WOD 2 - OVERHEAD SQUAT x 30 (#65/#95) - HANDSTAND PUSHUPS x 20 - LUNGES x 100 metres. FOR TIME....!
4/10/11
MONDAY'S WOD
TABATA SPRINTS ( TREADMILL ) - With a running clock, for 8 minutes. - INCLINE - 11/15% - SPEED - 9.0 - 11.0 SPRINT FOR 20 SEC, REST FOR 10 SEC. DO THIS STRAIGHT FOR 8 MINUTES.
4/7/11
FRIDAY.
FRIDAY'S W.O.D: FOR TIME: 5 rounds - DEADLIFT x 10 (#95/#135) - D.U x 25 THEN FOR SKILL: - POWER SNATCH
4/6/11
4/4/11
TUESDAY.
TUESDAY'S WOD - SINGLE ARM BAR SNATCH x 5/per side. - LUNGE 200M - SINGLE ARM BENCH PRESS x 5/per side - LUNGE 100M - PISTON SQUATS x 5/per side - LUNGE 50M
4/3/11
3/31/11
3/28/11
3/26/11
3/22/11
WEDNESDAY
FRONT SQUAT - 5/4/3/2/1,
INCREASE EFFORT AS REPS DROP.
THEN
CASH OUT FOR 7 MINUTES:
RING DIPS x 10
HANDSTAND PUSHUP x 5
D.U X 50
INCREASE EFFORT AS REPS DROP.
THEN
CASH OUT FOR 7 MINUTES:
RING DIPS x 10
HANDSTAND PUSHUP x 5
D.U X 50
3/21/11
3/19/11
SUNDAY.
SUNDAY WOD.
FOR TIME:
- 100 PULLUPS
- SPRINT 100M
- 100 PUSH-UPS (hand release on the bottom)
- SPRINT 100M
FOR TIME:
- 100 PULLUPS
- SPRINT 100M
- 100 PUSH-UPS (hand release on the bottom)
- SPRINT 100M
3/18/11
SATURDAY
WOD A -
- ROW 500M
- POWER CLEANS x 30
WOD B -
- STIFF LEGGED DEADLIFT x 5
- BURPEE/BOX JUMPS x 5
- THRUSTERS x 5 (#65/#135)
FOR 5 ROUNDS.
- ROW 500M
- POWER CLEANS x 30
WOD B -
- STIFF LEGGED DEADLIFT x 5
- BURPEE/BOX JUMPS x 5
- THRUSTERS x 5 (#65/#135)
FOR 5 ROUNDS.
3/13/11
METCON MONDAY
METCON MONDAY !
FOR TIME (CAP OFF AT 25 MINUTES)
- 5 STRICT PULLUP
- 5 J.P.U
- 40 DOUBLE UNDERS
- SPRINT 100M
- 10 BUPREE BOX JUMPS
REPEAT FOR AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.
FOR TIME (CAP OFF AT 25 MINUTES)
- 5 STRICT PULLUP
- 5 J.P.U
- 40 DOUBLE UNDERS
- SPRINT 100M
- 10 BUPREE BOX JUMPS
REPEAT FOR AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.
3/10/11
3/9/11
POWER PLAN.
Today's WOD is the "POWER & PUSH"
BENCH/SQUAT/DEADLIFT
5 ROUNDS:
- 90% EFFORT x 3
- 40% EFFORT - FAILURE
Then proceed to the next exercise. Do this for 5 rounds, rest as needed.
BENCH/SQUAT/DEADLIFT
5 ROUNDS:
- 90% EFFORT x 3
- 40% EFFORT - FAILURE
Then proceed to the next exercise. Do this for 5 rounds, rest as needed.
3/7/11
3/6/11
MONDAY'S W.O.D
MONDAY:
5 ROUNDS.
- BOX JUMP x 15
- RING DIPS x 15
- DOUBLE UNDERS x 50
- PLATE LUNGES x 20M (overhead)
5 ROUNDS.
- BOX JUMP x 15
- RING DIPS x 15
- DOUBLE UNDERS x 50
- PLATE LUNGES x 20M (overhead)
3/5/11
SUNDAY'S W.O.D
SUNDAY
- RUN 5 KM
THEN..
FOR TIME:
- 30 POWER CLEANS (#65/95)
- 20 PUSH PRESS (#45/65)
- 10 TORSO BAG TOSSES
- RUN 5 KM
THEN..
FOR TIME:
- 30 POWER CLEANS (#65/95)
- 20 PUSH PRESS (#45/65)
- 10 TORSO BAG TOSSES
3/4/11
3/2/11
THURSDAY'S W.O.D
THURSDAY.
AMRAP IN 15 MINUTES.
- BURPEE BOX JUMPS x 5
- BURPEE PULLUPS x5
- K.B SWINGS x 5 (80% max)
THEN........
TREADMILL TABATAS' .
incline = 12
rate = 9/11
5 minutes complete.
AMRAP IN 15 MINUTES.
- BURPEE BOX JUMPS x 5
- BURPEE PULLUPS x5
- K.B SWINGS x 5 (80% max)
THEN........
TREADMILL TABATAS' .
incline = 12
rate = 9/11
5 minutes complete.
2/28/11
TUESDAY'S W.O.D
TUESDAY:
AMRAP IN 20 MINUTES OF:
- OVERHEAD SQUAT(bosu) x 5 /#45/65
- SDHP x 5 /#65/95
- RUN 200M
AMRAP IN 20 MINUTES OF:
- OVERHEAD SQUAT(bosu) x 5 /#45/65
- SDHP x 5 /#65/95
- RUN 200M
2/27/11
MONDAY'S W.O.D
MONDAY'S W.O.D
5 ROUNDS FOR TIME:
- TRI-PLATE PUSH* ( 20M)
- 25 D.U
- OVERHEAD PUSH PRESS x 10 #95/135
*TRI-PLATE PUSH*
Using 3 weight plates of the same weight, set them on your flat surface in a triangle formation, pushing off the two rear plates, proceed to your mark or line, then push two plates back to the start, then push the single plate back to the mark or line. So begin with 3, then 2, then 1 then move on to your next exercise. Note: when you come back to this exercise in the other rounds you will have to reset your plates. This exercise is amazing for core stability and shreds the quads/calf's !!!!! ENJOY
5 ROUNDS FOR TIME:
- TRI-PLATE PUSH* ( 20M)
- 25 D.U
- OVERHEAD PUSH PRESS x 10 #95/135
*TRI-PLATE PUSH*
Using 3 weight plates of the same weight, set them on your flat surface in a triangle formation, pushing off the two rear plates, proceed to your mark or line, then push two plates back to the start, then push the single plate back to the mark or line. So begin with 3, then 2, then 1 then move on to your next exercise. Note: when you come back to this exercise in the other rounds you will have to reset your plates. This exercise is amazing for core stability and shreds the quads/calf's !!!!! ENJOY
2/22/11
WEDNESDAY'S W.O.D
TWO SEPARATE W.O.D's TODAY.
WOD A
- OVERHEAD SQUAT 3/3/3
WOD B
- SINGLE ARM CLEANS (barbell) 3/3/3
- L-SIT PULLUPS 5/5/5
- PLANCHE PUSHUPS 5/5/5
WOD A
- OVERHEAD SQUAT 3/3/3
WOD B
- SINGLE ARM CLEANS (barbell) 3/3/3
- L-SIT PULLUPS 5/5/5
- PLANCHE PUSHUPS 5/5/5
2/20/11
MONDAY
MONDAY'S W.O.D
AMRAP 20 MINUTES
"CINDY"
- PULLUPS x 5
- PUSH UPS x 10 ( hand release on the bottom )
- SQUATS x 15
For scale, sub P.U for Jumping P.U x 15
AMRAP 20 MINUTES
"CINDY"
- PULLUPS x 5
- PUSH UPS x 10 ( hand release on the bottom )
- SQUATS x 15
For scale, sub P.U for Jumping P.U x 15
2/19/11
SUNDAY'S W.O.D
SUNDAY.
5 ROUNDS FOR TIME.
- TORSO BAG TOSS (20 m)
- DOUBLE UNDERS x 25
- #90 SLED DRAG (20 m)
5 ROUNDS FOR TIME.
- TORSO BAG TOSS (20 m)
- DOUBLE UNDERS x 25
- #90 SLED DRAG (20 m)
2/17/11
2/16/11
THURSDAY'S HERO W.O.D
Today's W.O.D is named after one of our own, Lt Andrew Nuttall. He was member of 1 PPCLI was KIA by an IED while deployed during operation in the Panjwaii District December 23/2009.
Crossfit has designated a Hero WOD in his memory.
- FOR TIME:
-10 HANDSTAND PUSHUPS
-#250 DEADLIFT x 15
-BOX JUMP x 25
-PULLUPS x 50
-WALLBALL SHOTS x 100
-200 DOUBLE UNDERS
-RUN 400, with a 45lbs plate.
I know the prior WOD involved alot of wall balls, oh well.........
Crossfit has designated a Hero WOD in his memory.
- FOR TIME:
-10 HANDSTAND PUSHUPS
-#250 DEADLIFT x 15
-BOX JUMP x 25
-PULLUPS x 50
-WALLBALL SHOTS x 100
-200 DOUBLE UNDERS
-RUN 400, with a 45lbs plate.
I know the prior WOD involved alot of wall balls, oh well.........
2/15/11
WEDNESDAY'S W.O.D
WALL BALL WEDNESDAY.
- WALL BALLS x 100
- RUN 400 m
- RING DIPS x 50
- WALL BALLS x 50
- RUN 400 m
- PUSH-UPS x 50 ( hand release on the bottom )
- WALL BALLS x 25
- RUN 400 m
- WALL BALLS x 100
- RUN 400 m
- RING DIPS x 50
- WALL BALLS x 50
- RUN 400 m
- PUSH-UPS x 50 ( hand release on the bottom )
- WALL BALLS x 25
- RUN 400 m
2/14/11
2/13/11
MONDAY'S W.O.D
MONDAY.......
- POWER CLEANS x 5/4/3/2/1
- PISTON SQUATS 5/5/5 (A)
- D.U x 50 (B)
- RING DIPS x 10 (C)
NOTE:
AMRAP of A,B,C in 15 minutes.
- POWER CLEANS x 5/4/3/2/1
- PISTON SQUATS 5/5/5 (A)
- D.U x 50 (B)
- RING DIPS x 10 (C)
NOTE:
AMRAP of A,B,C in 15 minutes.
2/10/11
2/9/11
2/8/11
WEDNESDAY W.O.D
WEDNESDAY'S W.O.D
SKILL - Planche Push-ups (10 Min)
THEN...
- SINGLE ARM BENCH (bar) 5/4/3/2/1
- SINGLE ARM SNATCH (bar) 5/4/3/2/1
SKILL - Planche Push-ups (10 Min)
THEN...
- SINGLE ARM BENCH (bar) 5/4/3/2/1
- SINGLE ARM SNATCH (bar) 5/4/3/2/1
2/7/11
MONDAY'S W.O.D
MONDAY'S W.O.D
- 5 ROUNDS FOR TIME.....
- WALL BALLS x 10
- SQUAT x 20
- PUSH-UPS x 30 ( hand release at the bottom )
- D.U x 40
- 5 ROUNDS FOR TIME.....
- WALL BALLS x 10
- SQUAT x 20
- PUSH-UPS x 30 ( hand release at the bottom )
- D.U x 40
2/5/11
SUNDAY'S W.O.D
SUNDAY........
"ANNIE".....FOR TIME............
Wanna make it toughER................wear a weighted vest or frag vest!!!!
"ANNIE".....FOR TIME............
Wanna make it toughER................wear a weighted vest or frag vest!!!!
2/4/11
2/3/11
2/1/11
1/31/11
1/29/11
1/28/11
1/27/11
FRIDAY'S WOD
FRIDAY'S WOD.............
FIGHT GONE BAD...........
Great workout to start the weekend!
1 minute per exercise.
- ROW ( calories/point )
- PUSH PRESS ( reps )
-BOX JUMP ( reps )
- DEADLIFT HIGHPULL ( reps )
- WALL BALL ( reps )
Do this for 3 rounds, a 1 minute break is given between rounds.
FIGHT GONE BAD...........
Great workout to start the weekend!
1 minute per exercise.
- ROW ( calories/point )
- PUSH PRESS ( reps )
-BOX JUMP ( reps )
- DEADLIFT HIGHPULL ( reps )
- WALL BALL ( reps )
Do this for 3 rounds, a 1 minute break is given between rounds.
1/26/11
1/25/11
WEDNESDAY'S W.O.D
THE "ONE ARMED BANDIT" WOD...........
Time to work some stabilizers !!!1
5 rounds.
- One arm pullups x 1
- One arm snatch ( barbell or D.B ) x 2
- One arm bench press x 3
To scale this WOD, turn the pullups into jumping pullups, make the snatch light, and use a D.B or K.B for the bench.
Time to work some stabilizers !!!1
5 rounds.
- One arm pullups x 1
- One arm snatch ( barbell or D.B ) x 2
- One arm bench press x 3
To scale this WOD, turn the pullups into jumping pullups, make the snatch light, and use a D.B or K.B for the bench.
1/24/11
REST DAY.
REST DAY,
TAKE SOME TIME TO READ OVER SOME OF THE PAST LOGS, OR VIEW THE X-FIT JOURNAL, PALEO RECIPES, AND DON'T FORGET TO LOOK INTO SIGNING UP FOR THE "BROCK-FIT" TEAM CHALLENGE IN JUNE !!!!
HUA
TAKE SOME TIME TO READ OVER SOME OF THE PAST LOGS, OR VIEW THE X-FIT JOURNAL, PALEO RECIPES, AND DON'T FORGET TO LOOK INTO SIGNING UP FOR THE "BROCK-FIT" TEAM CHALLENGE IN JUNE !!!!
HUA
1/23/11
MONDAY'S W.O.D
MONDAY'S W.O.D
FOR TIME.
- 30 K.B SWINGS
- 30 CRUNCHES
SCALE DOWN IN THE MANNER OF
20/20
15/15
10/10
5/5
FOR TIME.
- 30 K.B SWINGS
- 30 CRUNCHES
SCALE DOWN IN THE MANNER OF
20/20
15/15
10/10
5/5
1/22/11
1/21/11
SATURDAY'S W.O.D
- BOX SQUAT (proper) 3/3/2/2/1/1 ( Scale weight down as per )
- RUSSIAN LUNGES (D.B) #10/#25 - 3x10 - "30 sec rest between sets"
FOR TIME....
2.5 KM RUN
- RUSSIAN LUNGES (D.B) #10/#25 - 3x10 - "30 sec rest between sets"
FOR TIME....
2.5 KM RUN
1/20/11
FRIDAY'S W.O.D
NOTE : THIS WORKOUT WILL SUCK...........
WOD A ( for time )
- 30 GROUND TO OVERHEAD (#95/#135)
WOD B ( 8 rounds/ 4 min )
- TABATA D.L (#95/#135)
the start of the D.L will be in the top position
WOD A ( for time )
- 30 GROUND TO OVERHEAD (#95/#135)
WOD B ( 8 rounds/ 4 min )
- TABATA D.L (#95/#135)
the start of the D.L will be in the top position
1/19/11
1/18/11
WEDNESDAY'S W.O.D
WEDNESDAY'S W.O.D
- ROW 100 M
- B.W BENCH PRESS x 20
- ROW 200 M
- B.W BENCH PRESS x 10
- ROW 300 M
- B.W BENCH PRESS x 5
- ROW 100 M
- B.W BENCH PRESS x 20
- ROW 200 M
- B.W BENCH PRESS x 10
- ROW 300 M
- B.W BENCH PRESS x 5
1/17/11
TUESDAY'S WOD
- THRUSTERS x 20
- PENDLAY ROW x 15
- SINGLE ARM SNATCH x 10 ( per arm )
- BACK SQUAT x 5 ( 90% max effort )
BREAK AS REQUIRED.
- PENDLAY ROW x 15
- SINGLE ARM SNATCH x 10 ( per arm )
- BACK SQUAT x 5 ( 90% max effort )
BREAK AS REQUIRED.
1/16/11
MONDAY'S WOD
First off I would like to thank all of those who have set up teams for our teach fitness challenge in June, and a big thanks to the people who have set up more then one team ! AWESOME !
We had great success yesterday spreading the word in Brockville ! Ever one is eager, and thanks to ON POINT PHOTOGRAPHY for stepping up to the plate and anticipating our event.
SO, LETS GET TO IT !
5 ROUNDS.
- SINGLE ARM BAR BENCH (#45/#95)
- HANDSTAND PUSHUP x 10
- D.U x 50
- MED BALL SLAMS x 20
We had great success yesterday spreading the word in Brockville ! Ever one is eager, and thanks to ON POINT PHOTOGRAPHY for stepping up to the plate and anticipating our event.
SO, LETS GET TO IT !
5 ROUNDS.
- SINGLE ARM BAR BENCH (#45/#95)
- HANDSTAND PUSHUP x 10
- D.U x 50
- MED BALL SLAMS x 20
1/14/11
1/13/11
REST DAY.........
REST DAY......
TAKE SOME TIME TODAY TO READ UP ON SOME GREAT PALEO RECIPES......
TRY SOME GRILLED FLANK WITH CABBAGE & ALMONDS !!!!
TAKE SOME TIME TODAY TO READ UP ON SOME GREAT PALEO RECIPES......
TRY SOME GRILLED FLANK WITH CABBAGE & ALMONDS !!!!
1/12/11
1/11/11
WEDNESDAY'S W.O.D
SKILL :
- SNATCH BALANCE 3x3x3
- HANDSTAND PUSHUP (SKILL)
AMRAP IN 20 MIN
- J.P.U x 15
- B.W SQUAT x 15
- FARMERS CARRY - 20M ( UNEVEN WEIGHT PER SIDE )
- RUN 200M
- SNATCH BALANCE 3x3x3
- HANDSTAND PUSHUP (SKILL)
AMRAP IN 20 MIN
- J.P.U x 15
- B.W SQUAT x 15
- FARMERS CARRY - 20M ( UNEVEN WEIGHT PER SIDE )
- RUN 200M
1/9/11
1/7/11
SATURDAY'S W.O.D
MAX EFFORT DAY..........
FIND YOUR 1RM IN 15 MIN
- BACK SQUAT
15 MIN MAX FOR
- PENDLAY ROW.
THEN .....
- RUN 2KM
- ROW - 100 CAL.
FIND YOUR 1RM IN 15 MIN
- BACK SQUAT
15 MIN MAX FOR
- PENDLAY ROW.
THEN .....
- RUN 2KM
- ROW - 100 CAL.
1/6/11
FRIDAY'S W.O.D
TODAY'S HERO WOD.............
"RANKEL"
AMRAP IN 20 MINUTES.
- #225 D.L x 6
- BURPEE PULLUPS x 7
- K.B SWING x 10
- RUN 200M
I KNOW YESTERDAYS WOD HAD KB SWINGS, SO ADJUST THE WEIGHT ACCORDINGLY IS REQUIRED.
"RANKEL"
AMRAP IN 20 MINUTES.
- #225 D.L x 6
- BURPEE PULLUPS x 7
- K.B SWING x 10
- RUN 200M
I KNOW YESTERDAYS WOD HAD KB SWINGS, SO ADJUST THE WEIGHT ACCORDINGLY IS REQUIRED.
1/5/11
THURSDAY'S W.O.D
W.O.D 1
- RUN 1KM
- 20 WALL BALL SQUATS
- 30 BOX JUMPS
- 40 K.B SWINGS
- 30 PUSH UPS ( hand release on the bottom )
- 20 PISTON SQUATS ( 10 per leg )
- RUN 1KM
W.O.D 2
3 ROUNDS FOR TIME
- 50 DOUBLE UNDERS
- 25 GOOD MORNINGS
- 15 UPRIGHT ROWS (#95/#135)
- 10 K.B PULLOVERS
- RUN 1KM
- 20 WALL BALL SQUATS
- 30 BOX JUMPS
- 40 K.B SWINGS
- 30 PUSH UPS ( hand release on the bottom )
- 20 PISTON SQUATS ( 10 per leg )
- RUN 1KM
W.O.D 2
3 ROUNDS FOR TIME
- 50 DOUBLE UNDERS
- 25 GOOD MORNINGS
- 15 UPRIGHT ROWS (#95/#135)
- 10 K.B PULLOVERS
1/4/11
REST DAY
REST UP, READ UP AND START PREPPING FOR THE UPCOMING "BROCK-FIT" FITNESS & STRENGTH CHALLENGE............JUNE 25, 2011 . TEAM EVENT !!!
PROCEEDS WILL GO TOWARDS THE "WOUNDED SOLDIERS" PROGRAM !!!!
PROCEEDS WILL GO TOWARDS THE "WOUNDED SOLDIERS" PROGRAM !!!!
1/3/11
TUESDAY'S W.O.D
TUESDAY'S W.O.D
5 ROUNDS FOR TIME.
- SINGLE ARM BENCH PRESS - 5/5 - #45/#70
- MAX PULLUPS
- OVERHEAD SQUATS x 30 - #45/#70
5 ROUNDS FOR TIME.
- SINGLE ARM BENCH PRESS - 5/5 - #45/#70
- MAX PULLUPS
- OVERHEAD SQUATS x 30 - #45/#70
1/2/11
MONDAY'S WOD
MONDAY'S W.O.D
FOR TIME..
- #45/#95 SQUAT CLEAN x 10
- HANDSTAND PUSHUPS x 10
- RUN 200M
REPEAT THIS SEQUENCE USING THE FOLLOWING REP COUNT
- 8/6/4/2
RUN THE 200M AFTER THE HANDSTAND PUSHUPS.
FOR TIME..
- #45/#95 SQUAT CLEAN x 10
- HANDSTAND PUSHUPS x 10
- RUN 200M
REPEAT THIS SEQUENCE USING THE FOLLOWING REP COUNT
- 8/6/4/2
RUN THE 200M AFTER THE HANDSTAND PUSHUPS.
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