Sunday, May 22, 2011

Hoover Ball

Skill Work:

3 minutes of Double Unders

Partner WOD:

25 Wall Ball Sit-ups to toss
25 Leap Frog Burpees
25 Wall Ball Sit-ups to toss
50 Leg Throw Downs
25 Wall Ball Sit-ups to toss
10 Wheelbarrow Passes
25 Wall Ball Sit-ups to toss




Warm Up:

4 Rounds of
15 Hand Release Push-ups
15 Overhead Squats  
15 Double Unders


Three Rounds of
400 Meter Run
21 Kettlebell Swings
12 Pull-ups


For time:

1000 meter row
50 Thrusters (45/35)
30 Pull-ups

Getting cleaner by the minute

Warm Up:

400 meter run
15 Sumo Deadlift High Pull
4oo meter run
15 Snatch Balance


Every minute on the minute for twenty minutes do one med ball clean on the first minute, on the next minute do two squat cleans with a barbell, on the next minute do three med ball cleans, on the fourth minute do four squat cleans with a barbell, continue until twenty squat cleans on twentieth minute. If you miss a round complete the twenty minute workout with five reps each minute for form. 

Tuesday, May 17, 2011

Toes to Bar/Chest to Bar


Toes to Bar then Chest to Bar 

Between each round do 
2 Turkish Get-ups with a barbell

Max Dead-lift

Warm Up:

500 Meter Row 
5 Rounds of Cindy

Max Dead-lift

Friday, May 13, 2011

In Your Prime


Ball Slams
Wall Ball Shots
Double Unders

150 Wall Ball and 150 Box Jumps


Wall Ball Shots
Box Jumps


Full Deck

Spades = Spiderman Push-ups
Hearts = Heart Beat Squats
Clubs = 6' Broad Jumps
Diamonds = Sliding Pull-ups

Wednesday, May 4, 2011

Partner Snatches

With a partner:

Do 150 Snatches at 75/55 pounds
One athlete working at at time
The other person must hold a plank aginst the wall

Lance Waring Muscle Up

Even Vikings can do Muscle Ups. Lance flies to the top of the gym with a powerful Muscle Up. Nice job Lance!!!


Every minute on the minute do five burpees. With the time remaining, complete a total of 75 overhead squats with 95 or 65 pounds.

Three Rounds for time:

10 Ring Push-ups
20 Push Press (95/65)
30 Jumping Squats