2016-08-31 Row Circuit

Meet upstairs at 1610: 

WARMUP:

PVC

30 second sets:

Jumping jacks

Squats

Lunges

ROW CIRCUIT:

Row 500m

25 sit-ups

Row 500m

15 burpees

Row 500m

20 dumbbell overhead press

Row 500m

20 kettlebell snatch (both sides count as 1)

3-minute plank cycle (set timer, switch every 30 secs, 10 secs rest in-between):

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

2016-08-31 Row Circuit

Meet upstairs at 1610: 

WARMUP:

PVC

30 second sets:

Jumping jacks

Squats

Lunges

ROW CIRCUIT:

Row 500m

25 sit-ups

Row 500m

15 burpees

Row 500m

20 dumbbell overhead press

Row 500m

20 kettlebell snatch (both sides count as 1)

3-minute plank cycle (set timer, switch every 30 secs, 10 secs rest in-between):

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

• 30-sec left arm plank (on side, other arm pointing up)

• 30-sec center plank

• 30-sec right-arm plank (on side, other arm pointing up)

2016-08-29 10 Minute AMRAP downstairs

Monday, August 29th, 2016
Meet downstairs at 1610

Warm up with PVC pipe, then

3 Rounds
10 squats with a 2 second hold at the bottom
10 V-ups
Run 200m

10 Minute AMRAP:
10 Pullups
15 Pushups
30 Situps

2016-08-22 KBS and pushups

Monday, August 22nd, 2016
Meet downstairs at 1610

Warmup:
PVC stretch, then
3 Rounds of:
30 seconds of flutter kicks
30 seconds of bicycle crunches
30 seconds of ab mat situps

Strength:
5-4-3-2 Push press

WOD:
5 Rounds of:
30 KBS (53/35)
20 Hand release pushups

2016-08-11 Deck of Cards downstairs

Thursday, August 11th, 2016
Meet downstairs at 1610

PVC warm up
50 situps
Hold in plank 1 minute

Deck of Cards:

Hearts:        Pushups
Diamonds:  Situps
Spades:       Wall ball shots
Clubs:          KBS
Jokers:         10 Burpees  

2016-08-09 15 Minute AMRAP Downstairs

Tuesday, August 9th, 2016
Meet downstairs at 1610

Strength:
Front Squat 5-4-3-2

WOD:
15 Minute AMRAP

30 Single unders
20 Situps
10 Dumbell thrusters
5 Box jumps

2016-08-02 Partner WOD

Tuesday, August 2nd, 2016
Meet downstairs at 1610

PVC stretch
10 slow squats with a hold at the bottom
10 med ball situps
1 minute of plank

Partner WOD:
15 Minute AMRAP with a partner:

6 Curtis P's (6 total between the two partners, and so on for the remainder of the workout)
Run together with your partner 400 meters

8 Curtis P's
Run 400

10 Curtis P's
Run 400

And so on.......

2016-08-01 Downstairs

Monday, August 1st, 2016
Meet downstairs at 1610

Warm up with 200 single unders

WOD:
5 Rounds

6 Strict shoulder press 95/65
12 Med ball cleans
18 Situps