Friday, March 30, 2012

FRIDAY. MARCH 30. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT
KNEES TO ELBOW (K2E)

3) W.O.D
(A) BACK SQUAT 3-3-3-1-1-1
~3MIN REST
(B) 2 MIN MAX K2E
*POST LOADS FOR (A) AND NUMBER OF REPS COMPLETED FOR (B) TO COMMENTS.




 


 
WHITEBOARD


**RAMP WOD**
(A) THRUSTERS 3-3-3-3-3
~3MIN REST
(B) 2 MIN MAX DUs (DOUBLE UNDERS)
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED FOR (B) TO COMMENTS.
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Thursday, March 29, 2012

THURSDAY. MARCH 29. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE PULLS
RUNNING (POSE)

3) W.O.D
AMRAP 15MIN:
200M RUN
20M TIRE DRAG/PULL  (TRAILER TIRE ~#80-100 + #20MED BALL IN CENTER)
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.






MARTIN DEMONSTRATING THE TIRE PULL...AND SCREWING UP HOTT CHICKS & SPORTS THURSDAY!

 
WHITEBOARD

**RAMP WOD**
AMRAP 12 MINS OF:
200M RUN
15 KETTLE BELL SWINGS 1.5pood (#53)
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.
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Tuesday, March 27, 2012

WEDNESDAY. MARCH 28. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GOOD MORNINGS
PUSH PRESS

3) W.O.D
5 ROUNDS FOR TIME:
30 Jumping Pull Ups
20 Good Mornings #85
30 Push Press #85
+
START WITH 400M RUN & FINISH WITH 80 DOUBLE UNDERS.
*Post total time to complete in comments.




 
WHITEBOARD


**RAMP WOD**
FOR TIME:
30 DOUBLE UNDERS
15 CLEAN & JERK #95
30 BURPEES
15 OVERHEAD SQUATS #95
30 DOUBLE UNDERS
15 OVERHEAD SQUATS #95 
30 BURPEES
15 CLEAN & JERK #95
30 DOUBLE UNDERS 
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Monday, March 26, 2012

TUESDAY. MARCH 27. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
BURPEES

3) W.O.D
FOR TIME:
ROUND 1:
2 DEADLIFT #255
4 BAR FACING BURPEES
3 DEADLIFT #255
6 BAR FACING BURPEES
4 DEADLIFTS #255
8 BARFACING BURPEES 
ROUND 2:
2 DEADLIFT #285
4 BAR FACING BURPEES
3 DEADLIFT #285
6 BAR FACING BURPEES
4 DEADLIFTS #285
8 BARFACING BURPEES 
ROUND 3:
2 DEADLIFT #315
4 BAR FACING BURPEES
3 DEADLIFT #315
6 BAR FACING BURPEES
4 DEADLIFTS #315
8 BARFACING BURPEES 
 *ADD WEIGHT FOR FOLLOWING ROUND IMMEDIATELY UPON COMPLETING A ROUND. ONLY BEGIN REST CLOCK ONCE THE WEIGHT IS SET FOR THE NEXT ROUND. REST EXACTLY 1 MINUTE BETWEEN ROUNDS. POST TOTAL TIME TO COMPLETE IN COMMENTS (total time includes rest periods).






 
WHITEBOARD



**RAMP WOD**
10 MIN LADDER:
1 TIRE FLIP (USE WHAT YOU CAN MANAGE WITH INTENSITY)
2 BOX JUMPS 20"
3 TIRE FLIPS
4 BOX JUMPS 20"
5 TIRE FLIPS
6 BOX JUMPS 20"
7 T...
8 B...
9 T...
.... AND SO ON UNTIL 10MINS IS UP.
*POST TOTAL NUMBER OF REPS COMPLETED IN 10 MINS.
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MONDAY. MARCH 26. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:
**SKILL WORK**
PULL UPS

3) W.O.D
OPTION 1:
100 Pull Ups  For TIME.
*Post total time to complete in comments.

OPTION 2:
CF OPEN WOD 12.5 - 7MIN LADDER OF:
3 THRUSTERS #100
3 C2B PULL UPS
6 THRUSTERS #100
6 C2B PULL UPS
9 THRUSTERS #100
9 C2B PULL UPS
12 T...
12 C...
15 T...
15 C...
...and so on by 3's until 7MIN is up. TOTAL NUMBER OF REPS IS SCORE.
OFFICIAL 12.5 DESCRIPTION & DEMO CLICK HERE




THE ABOVE TYPES OF FOOD ARE PREFFERED LEADING UP TO A TRAINING SESSION. 1.5-2HRS PRIOR (3-4 ZONE BLOCKS OF EACH MACRONUTRIENT).
 
WHITEBOARD



**RAMP WOD**
3 ROUNDS OF:
30 RING ROWS 
30 AIR SQUATS
30 HR PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Friday, March 23, 2012

FRIDAY. MARCH 23. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN
DOUBLE UNDERS

3) W.O.D
FOR TOTAL TIME:
RUN 1MILE
REST 3MIN EXACTLY
100 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE.



 
 WHITEBOARD


**RAMP WOD**
FRONT SQUAT 3-3-3-3-3
*POST LOADS TO COMMENTS.
**BEFORE YOU GO. 2MIN MAX JUMPING PULL UPS. POST TIME.
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Thursday, March 22, 2012

THURSDAY. MARCH 22. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS 
BOX JUMP

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
BOX JUMPS 30"
BODY WEIGHT BENCH PRESS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
4 ROUNDS OF:
20 DOUBLE UNDERS
20 SIT UPS
20 DOUBLE UNDERS
20 AIR SQUATS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Wednesday, March 21, 2012

WEDNESDAY. MARCH 21. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HAND TO HAND PULL UP
AIR SQUAT

3) W.O.D
FOR TIME:
3 ROUNDS OF:
30 AIR SQUATS
20 DEADLIFT #185
10 STRICT HAND TO HAND PULL UPS (SCALE C2B IF NEEDED)
+
START & FINISH WITH 50 DOUBLE UNDERS.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
3 ROUNDS OF:
400M RUN
15 PUSH JERK #85
12 ASSTD PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Monday, March 19, 2012

TUESDAY. MARCH 20. 2012

                                ***TECHNIQUE***CONSISTENCY***INTENSITY***276.


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH UP
OVERHEAD LUNGE

3) W.O.D
FOR TIME:
5 ROUNDS OF:
20 INCLINE PUSH UPS (12" BOX)
20 ALTERNATING OVERHEAD LUNGES #75
+
START & FINISH WITH A 400M RUN.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FOR INCLINE PUSH UPS PLACE FEET IN AN ELEVATED  POSITION, 12.INCH IN THIS CASE. MAINTAIN STABILITY.

 ATTITUDE NATION SALUTE - CAL STRENGTH DOING WORK CLICK HERE - CLEAN WAR



 
THERE COMING.....



 
WHITEBOARD



**RAMP WOD**
(A) 10-1 OF:
 BURPEE BOX JUMP 20"
 SQUAT CLEAN #85
      +
(B) 2MIN MAX HR PUSH UPS (HAND RELEASE)
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF REPS ACCOMPLISHED FOR (B) IN COMMENTS. 
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MONDAY. MARCH 19. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) SQUAT SNATCH 2-2-2-2-2-2
REST ~5MIN
(B) 2MIN MAX PULL UPS
 *POST LOADS FOR (A) AND NUMBER OF REPS ACCOMPLISHED FOR (B) IN COMMENTS.








**RAMP WOD**
(A) PUSH PRESS 2-2-2-1-1-1
REST~5MIN
(B) SINGLE ATTEMPT MAX REPS SUMO DEADLIFT HIGH PULL #75
*POST LOADS FOR (A) AND NUMBER OF REPS FOR (B).
 
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Friday, March 16, 2012

FRIDAY. MARCH 16. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
OPTION 1:
(A) DEADLIFT 3-3-3-3-3
(B) 2 MAX BALL SLAM #20
*POST LOADS ACCOMPLISHED AND ANY MISSES TO COMMENTS.

OPTION 2: CF OPEN WOD 12.4
AMRAP.12 OF:
150 WALL BALLS #20
90 DOUBLE UNDERS
30 MUSCLE UPS 
*POST TOTAL NUMBER OF REPS ACCOMPLISHED.
**OFFICIAL WOD DESCRIPTION HERE-GO TO WEEK 4**




 
HAHA HAAAAAAAAA

 
WHITEBOARD


**RAMP WOD**
(A) 100 DOUBLE UNDERS FOR TIME.
(B) MAX TIRE FLIPS 2 MIN (MED TIRE ~#200-250)
*POST TIME FOR (A) AND TOTAL NUMBER OF REPS ACCOMPLISHED FOR (B).
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