Month: August 2013

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Workouts for Week of Aug. 26th

No Burpees! YES!!!!!

No Burpees! YES!!!!!

WOD #1
Complete the following:
Warm Up
Light 400 M run
20 Jumping Jacks
25 Air Squats
Stretching
Samson Stretch 1 min each side
Hold at bottom of squat 30 second (2 times) – Rest 30 seconds between
3 Rds for time:
10 Thrusters (with light DB 15 or 20# men/ 5 or 10# women or PVC)
10 Sit-Ups
10 Push-Ups
Thruster Video:
Record time to blog
WOD #2
Warm Up:
10 Frankenstein Walks
10 Jumping Jacks
5 Burpees
Stretching
Samson Stretch 1 min each side
Hold at bottom of squat 30 second (2 times) – Rest 30 seconds between
Complete the following for time:
5 Rds of the following
Run 250M or 1/4 Mile
25 Air Squats
5 Walking Lunges
Record Time to the blog comments:
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Workouts Week of Aug 19th

WOD #1

AMRAP 10   
10 – Seated Strict Shoulder Dumbbell Press (Choose appropriate load) 
15 – Push-Up  
Write rds and DB load in comments

 Seated press video (I prefer you seat on the floor to mute your legs for this movement) 

 

WOD#2 

  
AMRAP 10   
15 Air Squats (No weight)

10-Dumbbell Walking Lunges (Choose appropriate load)

 

Watch video for proper dumbbell placement. 

 

Please rds + weight to comments. 
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WODs for Week of Aug. 12th

WOD #1:

Warm Up

20 Jumping jacks
4 Inch Worms
10 Push Ups

AMRAP -10 (As Many Rounds in 10 Mins) – Record Rds + reps and email me at the end of the week.

12 Walking Lunges (no weight) – Each step is 1 so your first step is 1, second is 2, etc.- Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU

6 Overhead Squats – No weights – use a PVC or brown stick (without the broom)
– Practice virtuosity in your squats, initiate the move with hips back, knees tracking over ankles and pushed out on the side and externally rotate the shoulder with the PVC overhead. Oh and keep the midline straight.
Here’s a video of good form.

WOD #2

Our First WOD Repeated:

Warm Up –
3-4 min light run
Samson Stretch 1 min each side
Samson Stretch – 60 seconds each side –
Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM

AMRAP 15 (As Many Rds as Possible in 15 Minutes) Record Rds + Reps.

5 Situps
10 Pushups
15 Squats

Compare time to July 7th
https://thresholdbreached.wordpress.com/2013/07/07/our-first-wod-july-7th/

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WODs Week of August 5th

 

Nice job yesterday.  Amazing numbers and I’m seeing some awesome progress.  Hopefully you all remembered that Monday is a recommended REST DAY.
With that here are the WODs for the week.
Complete the first Workout at Home Tuesday or Wednesday.  Complete the second workout on Thursday or Friday.  Rest on Saturday and I’ll see you all again next Sunday.
Remember keep track of your rounds and email them to me at the end of the week.
Cahba
First WOD:
Warm Up – 3-5 min run
or
3 x 10 jumping jacks
WORKOUT #1
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
5 Pull-Ups (If you don’t have a pull-up station or access substitute with Burpees)
5 Air Squats
5 Sit-ups (Olga skip the sit-ups, we’ll work on them next week)
What is a Burpee: What this video for good Burpee form
Burpees for Beginners: New Video
Second WOD
Warm Up
2 rounds of
10 Frankestein walks
10 Push-Ups
10 Air Squats (Hold at the bottom of each squat for 3-5 seconds)
WORKOUT #2 
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
10  – Walking Lunges (Each leg is one rep, focus on keeping the knee over the angle, & second knee touches the deck)
5 – Burpees
Walking Lunge Video – Watch for good form.