Rip-d-do-da-day

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Upper Body Stretch

Workout

4x12

Super Set - 

Bench Press

Pushup

4x

Pullup AMRAP

Lat Pull - 12

3x10

Weight Bench Dips

Tricep Pushups

3x10

Seated Row

Bicep Cable

Cool Down

Easy Does It

1 Kettlebells 25-40lbs, Med Ball, Ab Mat

Warmup:

3 park laps

Dynamic Lunges

Dynamic Stretch

Workout

AMRAP - 15 Min (Group Burpee Penalty for bad form)

Get Ups – 2 E

KB Swing Row - 20

Overhead Lunges - 20

Stairs - 1

Burpees (Group)

AMRAP - 15 Min

Hands on Ball Mountain Climbers - 40

Transition Pushups - 12

Broad Jumps (Holding Med Ball) - 1 length

Rainbow Ball Slams (count every rep) –20

Burpees (Group)

Cool Down

Complete for time!

WOD are you doing?

Two dumb bells: Men – 40+ lbs and 20-40lbs women 25+ lbs and 10-20lbs, Ab mat

Warmup:

5 Minute Cardio Warmup

Dynamic Stretch

Practice

Three rounds (two rounds light weight, one heavy)

Dumb Bell Clean – 10 E

Dumb Bell Front Squat – 10 E

Dumb Bell Push Press – 10 E

Workout

4 Rounds

Dumb Bell Clean Squat Press – 10 E (heavy)

Jane Fondas – 20 E

2 round

SPRINT – ¼ m at 2%

Squat Jumps - 25

1 Round

Row - 500m

Ski - 400m

Instructions

Complete for time!

Pineapple Express

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

KB Warmup

Workout

3 sets

Deadlift - 1min

Pushup Variations - 1min

Knees to Elbows - 1min

Rest - 1min

3 Sets

Bar Bell Cleans- 1min

Box Jump - 1min

Plank Variations - 1min

Rest - 1min

2 Sets

Burpees - 30sec

Jane Fondas - 30sec

1 Set

1/2mile run @ 2%

Instructions

Finish as many reps as possible in the time allotted. Work through the whole set and rest during your breaks!

Get Up

Shut Up and Cut up

Benchmark 4: Get Up!

Equipment Needed:

Dumb bell/kettlebell women 15-25lbs, men 25-45lbs

Warmup

1/2m at 5%
Dynamic Lunges
Dynamic Stretch
KB/DB Warmup

Practice

2 rounds

Turkish Get Ups – 3E
Snatch – 5E

Workout

AMRAP 20min
1/4m at 2%
Single Arm Snatch – 30
Turkish Get Up

A Mad Rad A Push

Equipment Needed

Two dumb bells: Men – 20-30 lbs and 10-20lbs women , Ab mat

Warmup:

5 Minute Cardio Warmup

Dynamic Stretch

Workout

AMRAP - 15min

Renegade Rotations - 20

Pushups - 20

Front Squat - 20

Stairs - 20

2min rest

AMRAP - 15min

Dead-Curl - 20

Full Range Crunches - 20

Bent Row - 20

Squat Jumps - 20

Instructions

Complete as many reps as possible in the time alloted!

Explore Power - Get Out of the Kitchen

Stairs – 9 Flights
Dynamic Stretch – focus on glutes and hamstrings

Practice:

2 Rounds

Cleans – 20
Front Squat - 20

Workout

5 sets
Squat Cleans - 5

5 sets

High Row - 5

Rollouts - 5

3 sets

Force Down Abs - 5

Weighted Plank - 5

Cool Down and Stretch

Fight Gone Bad

Fight Gone Bad

Equipment Needed

Rowing Machine, 20lb Fit Ball (men) 14lb Fit Ball (women), 75lb Bar Bell (men) 45lb Bar Bell (women) 24” Box

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Workout

5 Rounds

Wall Ball (10ft Target) – 1:00

Sumo Deadlift to High Row – 1:00

Push Press – 1:00

Box Jumps – 1:00

Row (for Calories) – 1:00

Instructions

Five one minute rounds with a one minute rest at the end. Count your total amount of reps during each round and total at the end. Goal = 350 or more total reps.

Explore Power: Captain Planet

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Plyo Circuit

Dynamic Stretch

Workout

5x Slam Ball Wall Ball - 10

5x Jump Squats - 8

5x Split Jerk - 10

5x Weighted Box Jumps - 10

5x Handstand Pushups - 10

Instructions

Five one minute rounds with a one minute rest at the end. Count your total amount of reps during each round and total at the end. Goal = 350 or more total reps.

and You Say He's Just a Friend...

Equipment Needed

Bar Bell – 35-65lbs Women, 55-95lbs Men

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Practice

Practice below moves to competency

Workout

CIRCUIT 1

Power Clean to Press - 21,15,9

Pullups - 21, 15, 9

Box Jumps - 21, 15,9

Knees to Elbows - 21, 15, 9

CIRCUIT 2

Mountain Climbers - 100, 50, 25

Supine Box Pikes - 50, 25, 12

Jane Fondas - 100, 50, 25

Cool Down

Complete for time. Limit 40minutes

Snatch in the Sniz

Warmup
5min Cardio
2x
10 Box Jumps
10 pushups
10 push press/handstand pushups
Dynamic Dowell

Workout
2x
Overhead Squat
Snatch Grip Deadlift to High Row
Snatch Balance

5x
Snatch
5,5,3,5,5

Cool Down and Stretch

HR Heaven

Warmup:
5min HR to 85% of max
Dynamic Stretch

Workout
3 rounds
2min on 1min off
Run
Ski
Row
Box stepovers
Jump Rope

Cool Down and Stretch

Working For the Weekend

Warmup
1 mile run or ten big park laps
Dynamic Stretch

Workout
AMRAP in 15min
Bar Bell Power Cleans - 10
Bar Bell Thrusters - 10
Rollouts

Cool Down and Stretch

Trampin Tabata

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Workout

Rotate through the following stations 8 times:

Box Jumps: 18in men, 12 in women ___/___/___/___/___/___/___/___

Renegade Rows: 30lbs men, 15lbs women ___/___/___/___/___/___/___/___

Push-through situps ___/___/___/___/___/___/___/___

Deadlift to High Row 35lb dbs men, 20lb dbs women ___/___/___/___/___/___/___/___

Cool Down

Dynamic Stretch

Superstar (I am a)

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Workout

5 rounds

Burpees Pushups - 20

Side plank hip flex-ext (Weight Optional) – 20 E

Overhead Lunges - 20

Touchdown Abs

Body Rollups - 5

1mile run

Cool Down and stretch

Buenas Dias

Buenas Dias

Warmup:

1/2m run @ 2% or 5 park laps

Dynamic Stretch

Workout:

Circuit 1 - 4rounds 1 min work 30seconds rest

Bar Bell Front Squat

Pullups 

Rope Slam

Circuit 2 - 3 rounds 1min work 30 seconds rest

TRX Jump Squat

TRX Atomic Pushup (hold TRX plank when you achieve failure

TRX Suspended Row 

Core Complex:

Explore Isometrics

Cool Down and Stretch.

In Place Race

In Place Race

Equipment Needed

Two Dumb Bells – 25-45lbs men, 15-25lbs women

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Practice

Practice below moves to competency

Workout

Weighted Burpees - 40

Pullups - 50

Hanging Leg - Raises - 50

Mountain Climbers - 200

Swings - 100

Full Range Crunchs - 100

Explore Power

Warmup:

Dynamic Stretch

Hammer Strikes

Box Jumps

Plank

Push Press

Workout:

5 sets of 8

High Box Jumps

then

Deadlift

then

Split Jerk

then

Abdominal Force Downs

Core Complex:

Explore Isometrics

Cool Down and Stretch.

Leonidas

Leonidas!

Warmup

5min cardio
Dynamic Lunges
Dynamic Stretch

Workout

Bar Bell Curtis P - 10,8,6,4,2


Row - 1k, 800, 600, 400, 200 
or
Ski - 800,500,300,200,100
or
Run - 1mile, .8m, .6m, .4m, .2m
or
Inside Park Laps - 10laps, 8laps, 6laps, 4laps, 2laps

Instructions:

Complete in order for time. Curtis P = Power Clean, Front Squat, Reverse Lunge 2x, Push Press.

Fight Gone Bad

Fight Gone Bad

Equipment Needed

Rowing Machine, 20lb Fit Ball (men) 14lb Fit Ball (women), 75lb Bar Bell (men) 45lb Bar Bell (women) 24” Box

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Workout

5 Rounds

Wall Ball (10ft Target) – 1:00

Sumo Deadlift to High Row – 1:00

Push Press – 1:00

Box Jumps – 1:00

Row (for Calories) – 1:00

Instructions

Five one minute rounds with a one minute rest at the end. Count your total amount of reps during each round and total at the end. Goal = 350 or more total reps.

Bon Voyage

Warmup:

Dynamic Stretch

Workout:

Finish as fast as possible in any order

Run – 10 full park laps

Shuttle Drill – 10 Lengths

Stairs – 15 sets

Dumbell Curl to Press – 100

Renegade Rows - 100

Burpee Rollups - 20

Core Complex:

Explore Isometrics

Cool Down and Stretch.

Strength: Curtis Ps

                                                                                    7/12/12

Warmup:

5 inside park laps

Box Jumps - 10

Dynamic Stretch

Practice

Barbell Deadlift

Barbell Clean

Barbell Front Squat

Barbell Lunges

Barbell Press

These exercises combined constitute one "Curtis P"

Workout:

Curtis P Pyramid:

5,4,3,2,1,1,1,5

Minute Monster: Clean to Press @65% of 1rm Max

Cool Down and Stretch

Iso Mi Mosi

Explore Crosscut:                                                                                               7/11/12

Iso Mi Mosi

Warmup:

Rope Jump (single leg)

Dynamic Stretch

Workout:

Circuit 1: 4 rounds

Split Jumps - 45seconds

Split Squat - hold 30seconds

Pushups - 45 seconds

High Plank wide - 30 seconds

Rest - 30 seconds

Circuit 2: 

Squat Jumps - 45 seconds

Wall Sit - 1min

Mountain climbers - 45 seconds

Supine Plank - 1 min

Rest 30 seconds

Core Complex:

Explore Isometrics

Cool Down and Stretch.

Explore Crosscut:                                                                                               7/10/12

T-Rex

Warmup:

2m run @ 2% or 5 park laps

Dynamic Stretch

Workout:

Complete 5 rounds of each exercise before moving on to the next

Single Arm Thruster - 40 seconds (rest 20 between arms)

Pullups (jumping) - 40 seconds (rest 20)

Single Arm Snatch - 40 seconds (rest 20 between arms)

Inverted Rows -40 seconds (rest 20 between arms)

Suspended Pikes 40 seconds (rest 20)

Core Complex:

Explore Isometrics

Cool Down and Stretch.

Explore Strength:                                                                                                        

Bon Voyage

Warmup:

Dynamic Stretch

Workout:

Finish as fast as possible in the least amount of sets

Run – 15 full park laps

Shuttle Drill – 15 Lengths

Stairs – 15 sets

Dumbell Curl to Press – 150

Renegade Rows - 150

Core Complex:

Explore Isometrics

Cool Down and Stretch.

Explore Strength:                                                                                                        

Titan

Warmup:

3 laps around the park

Box Drop into explosive ball toss and Sprint

Dynamic Stretch

Workout:

5 rounds

Power Clean Pyramid

10 reps 60% of 1RM

8 reps of 70% of 1rm

6 reps of 80% of 1rm

4 reps of 90% of 1rm

1 minute AMRAP of 50% of 1RM

Core Complex:

Explore Power Core

Cool Down and Stretch.

Explore CrossCut:                                                                                                          

Tabata v6.66

Warmup:

5 park laps

Dynamic Stretch

Workout:

30 Seconds on 20 Seconds off. Finish 8 round of 1 exercise before moving on to the next. Record reps during each rest.

Bar Bell Front Squat __/__/__/__/__/__/__/__

Bar Bell Deadlift to High Row __/__/__/__/__/__/__/__

Bar Bell Push Press __/__/__/__/__/__/__/__

Bar Bell Atomic Pushups __/__/__/__/__/__/__/__

Core Complex:

Explore Reactive Core

Cool Down and Stretch.

Explore CrossCut:                                                                                    

Chelsea

Warmup:

500m Row

500m Ski

1/4m run @4%

Dynamic Stretch

Workout:

20 1 minute rounds:

20 BW Squats

10 Pushups

5 Pullups (sub jumping or assisted pullup)

Core Complex:

Explore Flow Core

Cool Down and Stretch.

Explore CrossCut:                                                                                   

Burning Tires

Warmup:

1/2m Run at 10% Incline

Dynamic Stretch

Workout:

3x  5  1 Minute Rounds

Tire Flip

TRX Suspended Pushup

Box Jump

Dumb Bell Overhead Lunges

Rest

3x 5   1 Minute Rounds

Tire Strike

TRX Suspended Row

Box Stepovers

Dumb Bell Deadlift to High Row

Rest

Core Complex:

Explore Isometrics

Cool Down and Stretch.