2016-05-25 Varied EMOM

Wednesday, May 25th, 2016
Meet downstairs at 1610

Warmup:
Group stretching
400 meter run

WOD:

3 Rounds EMOM
Wall ball shots
Sumo deadlift high pull
Box jumps
Push press
Single unders

2016-05-25 KBS, pushups and running

Tuesday, May 24th, 2016
Meet downstairs at 1610

Warmup:
3 rounds
15 weighted situps
15 superman
1 minute plank

4 Rounds for time
Run 400 meters
30 KBS (53/35)
20 Hand release pushups

2016-05-23

Monday, May 23rd, 2015
Meet downstairs

Warmup: 3 rounds of:

1 minute hold bottom of squat
Followed by 25 meter waiter walk each arm

WOD:
EMOM 20 minutes

On odd minutes hold deadlift at top of the deadlift (225/185)
Even minutes shuttle run (Run 5,10,15 meters)

Buyout: 400 meter run for fun!!!!

2016-05-19 Deck of Cards

Thursday, May 19th, 2016
Meet upstairs at 1610

PVC stretch
Row 750 meters

Deck of Cards:
Clubs:         Dumbbell push press
Spades:       KBS
Hearts:        Pushups
Diamonds:  Situps  

2016-05-18 15 Minute AMRAP downstairs

Wednesday, May 18th, 2016
Meet downstairs at 1610

2 Rounds
10 Superman
10 Med ball situps
10 Goblet squats
10 Tire strikes (5 each arm)
10 walking lunges

Then 15 Minute AMRAP:
15 Squats
12 Pushups
9 Box jumps
6 Pullups

2016-05-17 Med ball variation

Tuesday, May 17th, 2016
Meet downstairs at 1610

Warmup:
PVC stretch
200 Single unders

WOD:
Run 400 meters
20 Burpees
Run 400 meters
20 Wall ball shots
Run 400 meters
20 Med ball situps
Run 400 meters
20 Med ball cleans 

2016-05-16 "Jack"

Monday, May 16th, 2016
Meet upstairs at 1610

PVC stretch
Then 2 rounds of
10 slow squats
Hold in plank for one minute

Strength:
Bench press 5-5-3-3

"Jack"
20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 Box jumps

2016-05-11

Wednesday, May 11th, 2016
Meet downstairs at 1610

PVC stretch
10 hammer strikes on the tire
30 situps

Strength:
Deadlift 5-5-3-3-2

WOD:
4 Rounds

Run 400 meters
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar

2016-05-10

Tuesday, May 10th, 2016
Meet downstairs at 1610

PVC stretch
10 Superman
10 V-ups
100 flutter kicks
Hip circles forward/backward x10 (big circles with the knees)
10 Pushups with scapular raise
100 single unders

WOD:
3 Rounds for time

Push press x 20
Lateral jumps over the bar x 20
KBS x 20
40 single unders

2016-05-09: The (Slightly More Than) 28-Minute Workout

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it four times in a row on a strict timetable.

Meet upstairs at 4:10 p.m.
____________

THE (SLIGHTLY MORE THAN) 28-MINUTE WORKOUT 

WARM-UP

• 10 laps around 4th-floor atrium
• PVC

FOUR ROUNDS (REST 2 MINUTES BETWEEN ROUNDS)

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat 
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation
• Side-plank (choose one side, alternate side each round)

(If this proves onerous, we may stop after three rounds.)

2016-05-05

Thursday, May 5th, 2016
Meet downstairs

PVC stretch
10 superman
10 med ball situps

WOD:
Run 400 meters
30 KBS (53/35)
15 Knees to elbow
20 KBS
10 Knees to elbow
15 KBS
100 Single unders
15 KBS
10 Knees to elbow
20 KBS
15 Knees to elbow
30 KBS
Run 400 meters

2016-05-04 EMOM 18

Wednesday, May 4th, 2016
Meet upstairs

PVC stretch
Run around the atrium twice

Strength:

Front squat 5-5-3-3-1

EMOM 18:
Rowing
KBS 
Dumbbell push press

2016-05-03 Varied EMOM's

Tuesday, May 3rd, 2016
Meet upstairs at 1610

PVC stretch
500 meter row

We are going to try something a little different today.  We are going to do 3 EMOM's.

EMOM 20 minutes:
20 Situps, every minute on the minute

EMOM 10 minutes:
10 Hand release pushups every minute on the minute

EMOM 10 minutes:
16 one arm dumbbell rows (8 on each side) every minute on the minute