TUESDAY'S WOD

TUESDAY'S W.O.D

- 10 x Thrusters #95/#55

- 50 x Double Unders

- 8 x Thrusters #110/#85

- 50 x Double Unders

- 6 x Thrusters #135/#100

- 50 x Double Unders

- 4 x Thrusters #155/#115

- 50 x Double Unders

- 2 x Thrusters #170/#125

- 50 x Double Unders

FOR TIME.

SUNDAY'S WOD

- 15 Minutes to find max snatch.

THEN

- 5 Sets of

- Pushups/Jackknifes/Burpees
15 10 5

SATURDAY'S WOD

RUN 5 KM.

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.

THURSDAY'S WOD

THURSDAY.

GRACE...........FOR TIME


-CLEAN & JERK #135 x 30

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.

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

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

SUNDAY'S W.O.D

SUNDAY.......

SCALE - 21/15/9

- RING DIPS
- SINGLE ARM BENCH PRESS (BAR)
- BURPEES

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

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

THURSDAY.

REST DAY........

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

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.

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

SATURDAY'S W.O.D

ELIZABETH............

21-15-9 REPS OF

- CLEANS #135/#95/#65
- RING DIPS

REST DAY.........

REST DAY......

TAKE SOME TIME TODAY TO READ UP ON SOME GREAT PALEO RECIPES......

TRY SOME GRILLED FLANK WITH CABBAGE & ALMONDS !!!!

THURSDAY'S W.O.D

RUN 5 KM.........

THAT IS ALL.

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

5 KM RUN......

THEN...

5 SETS OF

- K2E x 10
- MOUNTAIN CLIMBERS x 15
- K.B JACKKNIFES x 20

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.

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.

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

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 !!!!

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

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.

AMRAP IN 20 MINUTES.

- 10 BURPEES
- 20 PUSH PRESS (#65/#85)
- 30 FLOOR SWEEPS
- 40 CAL/POINT ROW