Happy memorial day
*active stretching
*1mile run
*reps 21-15-9
-modified handstand push-up
-push ups
*ISO abs
-3x1 min 30 sec rest
Monday, May 30, 2011
Sunday, May 29, 2011
SATURDAY 5/29
*active stretching
*warm up
5 rds
-10 push ups
-10 air squats
*WOD
5rds
-10 burpees
-200 meter run (half of a quarter mile)
*warm up
5 rds
-10 push ups
-10 air squats
*WOD
5rds
-10 burpees
-200 meter run (half of a quarter mile)
Friday, May 27, 2011
FRIDAY 5/27
*active stretching w/ agility ladder
*3 mile run for time
*core work
*3 rds
10 squat jump jacks
10 leg raises
*3 mile run for time
*core work
*3 rds
10 squat jump jacks
10 leg raises
ACTIVE STRETCHING
Here is the order of stretches you do for active stretching:
Straight leg kicks
Knee pull to chest
Open up the hips
Glute stretch
Walking hamstring grab
Lunge stretch
Abductor stretch (each side)
Walking on your heels, toes pointed up and straight
Ankle flips, toes pointing to the sky
Jump and clap under your knee
Jump and touch the side of your foot, driving your leg sideways
Slide and glide, opening up your chest (each side)
Carioca (each side) rotation in the hips
Doing butt kickers back after each stretch
Straight leg kicks
Knee pull to chest
Open up the hips
Glute stretch
Walking hamstring grab
Lunge stretch
Abductor stretch (each side)
Walking on your heels, toes pointed up and straight
Ankle flips, toes pointing to the sky
Jump and clap under your knee
Jump and touch the side of your foot, driving your leg sideways
Slide and glide, opening up your chest (each side)
Carioca (each side) rotation in the hips
Doing butt kickers back after each stretch
Wednesday, May 25, 2011
WEDNESDAY 5/25
*active stretching w/ agility ladder
*WARM UP
-5mins of jump rope
*Power clean to over head w/ dumbells practice
*TEAM WOD (2 in a group)
-100 total power clean to over head w/dumbells
in the team WOD of power cleans to over head, you do as many power cleans possible then you switch to your team mate, doing a total of 50 power cleans each.
*TEAM WOD (2 in a group)
-100 total med ball thruster throws
in the team WOD of thruster throws, you squat and throw the med ball to your team mate back and forth totalling up to 100reps
*AMRAP (as many rounds as possible) in 3 mins
-burpee's
*Stretch
*WARM UP
-5mins of jump rope
*Power clean to over head w/ dumbells practice
*TEAM WOD (2 in a group)
-100 total power clean to over head w/dumbells
in the team WOD of power cleans to over head, you do as many power cleans possible then you switch to your team mate, doing a total of 50 power cleans each.
*TEAM WOD (2 in a group)
-100 total med ball thruster throws
in the team WOD of thruster throws, you squat and throw the med ball to your team mate back and forth totalling up to 100reps
*AMRAP (as many rounds as possible) in 3 mins
-burpee's
*Stretch
Monday, May 23, 2011
MONDAY 5/23
hope you guys had a great weekend
*active stretching w/ agility ladder
-joint warm up
*WOD (workout of the day)
-1 mile run
-50 push ups
-50 bent knee sit ups
-50 dips
-50 body weight squats
-1 mile run
for time
*stretch
*active stretching w/ agility ladder
-joint warm up
*WOD (workout of the day)
-1 mile run
-50 push ups
-50 bent knee sit ups
-50 dips
-50 body weight squats
-1 mile run
for time
*stretch
Saturday, May 21, 2011
SATURDAY 5/21
Sorry for the late post, you can do this workout Sunday if you would like.
*active stretching
*WOD reps 21-15-9
Squat jump jacks
Burpee's
Immediately after WOD
ISO abs for 1mins
Side ISO abs 1min each side
Repeat 3 times with 3min rest between sets
*active stretching
*WOD reps 21-15-9
Squat jump jacks
Burpee's
Immediately after WOD
ISO abs for 1mins
Side ISO abs 1min each side
Repeat 3 times with 3min rest between sets
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