Aug 31 Sprint

5 X 60 yd sprint with 1 min rest
60 yd walking lunge
5 X 60 yd sprint with 1 min rest

Aug. 30

3X5 Bench Press

21-15-9
SDHP @ 115
Chest to bar pullups
Burpees

Aug. 29

Back Squat 3X5

Warrior Dash Practice. Buddy 800s out back mixed with L-sits and Hand stand holds. Depending on numbers we’ll figure out teams

Aug. 26

Barbell Complex. 5,5,5,5,5 (you can keep the same weight or go up, its up to the individual)

Barbell Row
Hang Power Clean
Front Squat
Shoulder press (or push press)
Back Squat
Good Mornings

For these you do 5 reps of the first exercise before moving to the second, and so on. Also, once you pick the bar up you can not put it back down until you finish.

Aug. 25

3X5 Romanian Deadlift

AMRAP 12 minutes
10 box jumps
10 chest to deck pushups
Row 250m

200 GHDs for time

Aug 24 Track core day

Muscle up skill work

Metcon
for time
10 L-pullups, 50 V-ups, run 200
5 L-pullups, 25 Vups, run 400
1 L-pullup, 5 vups, run 1200
5 L-pullups, 25 Vups, run 400
10 L-pullups, 50 V-ups, run 200

Aug. 23

3X5 Bench press
3X5 Shoulder press
Core cool down if time remains

Aug. 22

3X5 Front Squat

3 Rounds
20 Chest to Bar Pullups
20 Dips
20 GHDs
50 Squats

Aug 19th Buddy Bear

A workout to tear down muscles for blood tests.

Pain, for rounds and weight.

the Bear Complex.

August 18th

Deadlift 3X5, 3, 1
Shoulder Pres 3X5, 3, 1

Aug 16 Track

For time:
100 squat
run 400
12 inversions
run 400
12 toes to bar
run 400
12 knees to elbow
run 400
100 squats

August 16th

3X5 Bench press

20 minutes of
5 pullups
10 pushups
15 squats

on the minute every minute

Aug 15

Hand stand holds and pushups for warmup

3X5 back squat

Then:

4 Rounds

10 KBS
10 Slashers each side
1 TGU to each arm

All with 55lb dumbell

August 12, 2011

3X5 Back Squat
3X5 Close Grip Bench Press

For bench press, place hands at shoulder width, or closer.

Thoughts on daily WODs

I’m just curious as to people’s mental state with our workouts. Granted that some days we need a mental beatdown grinder but for the most part we should be looking forward to the workout everyday. If we as a group dread showing up but feel guilty because everyone else shows up then eventually we are going to fall apart. If that’s the case we need to re-evaluate.

August 11th, 2011

4X 1/2 mile run (1000 m row)
2:00 min rest between intervals

Try to keep all times within 6-8 seconds of each other. Burpee penalties for people with widely skewed run times. (Penalties are decided on by the rest of the group)

Whats next
15-20 minutes of stretching and mobility.

August 10th, 2011

5, 5, 3, 3, 3, 1, 1 Dumbbell Shoulder Press

AMRAP 12 min

10 Box Jumps 24″ Box
10 75 lb power snatch
10 burpees
10 hollow rocks

August 9th, 2011

Run 400 (row 500), 20 L-Pullups
Run 800 (row 1000), 20 Leg raises
Run 400 (row 500), 20 L-pullups
Run 800 (row 1000), 20 Leg raises
Run 400 (row 500), 20 L-pullups

Can be done at the track or on the rower, your choice.

August 8th, 2011

5 Rounds
Max reps bodyweight deadlift (3 sec max rest on the floor to reset grip)
Max rep chest to deck pushups.

Rest as needed between exercises, go to failure. Try not to short the pushups just to get extra reps, these should be like full extension strict pullups.

What’s next (if time allows)
10 TGU each hand with a weight that you feel is HEAVY.