WOD: 11/20/14

a. STRENGTH/SKILL WOD

BodyWeight Good Morning 3×8

b. MAIN WOD

 

b1. 3 Sets x 45R between sets

  • Goblet Squat. ¬† ¬† ¬†¬†¬† x10
  • Chin Ups ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬† x8
  • Push Ups ¬† ¬† ¬† ¬† ¬† ¬†¬†¬† x10
  • Straight Leg Lifts¬†¬† x10

*Rest 3min. before Run Intervals

 b2. Long Interval Runs

6 Rounds:  200m at 85%E x 2min.R

See “Exercises” page for explanations and instructions.

WOD: 11/19/14

REST DAY:

Today is a Rest Day.¬† Give your body the time it needs to rest and recover.¬† But don’t let it give you the excuse to become lazy, especially with your nutrition.

Enjoy your day off, and come back tomorrow ready to go!

WOD: 11/18/14

a.  SKILL/STRENGTH WOD

Alternating 10min. EMOM 

Odd Minutes:  Push Ups x AMRAP
Even Minutes:  Glute Bridge x10

b. MAIN WOD:

b1. 4 Rounds (45R)

  • Pull Ups¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬† ¬† ¬† ¬† ¬†¬† x8
  • *Alternating Arm DB OH Press¬†¬†¬†¬†¬†¬†¬†¬† x10
  • Chair Dips¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† x8
  • Rear Lunges¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬† ¬† ¬† ¬† ¬†¬† x10 each leg
  • *Planks
*Alt. Arm Dumbbell (DB) Overhead (OH) Press:  Do the first rep for one arm, then do first rep for the 2nd arm.  Repeat doing 10 reps for each arm.
*Planks: Hold until form break, (watch the clock and note the time for future improvement)
Rest 3-5 min. then b2. Short Intervals.

b2. Short Interval Runs.

15 Rounds: 50m run 85%E x walk back to the start for recovery.

*Note, your walk back will be your recovery.  But once you arrive at the start, immediately run the next 50m.

See “Exercises” page for explanations and instructions.

WOD: 11/17/14

a. SKILL WOD:

3 rounds –¬†hold until your form breaks – rest 10 sec. between rounds/efforts
Hollow Rock
3 rounds –¬†hold until your form breaks –¬†rest 10 sec.¬†between rounds/efforts
Superman Hold

b. STRENGTH WOD:

KB Deadlift 3 sets x 8 reps. 

c. MAIN WOD:

4 Rounds: (45R between each Round)

BodyWeight Squats                x20
Burpees                                  x10
KB Swings                              x10
Mountain Climbers                 x25