Wednesday 8-27-08
WU:
Jump Rope Practice
One Arm Plank
Lunges
WOD:
A1: TGU w/pack x 5
A2: Med Ball Slams x 1 min
3 rounds
B: 2 Big laps
Tuesday 8-26-08 – Mixed
AM CLASS:
WU:
Plank
Side Plank
Side Shuffle
Squats
WOD:
Stations: 5 rounds x 5 minutes each (1 min x 5 exercises), 1 min rest between rounds
Wall Ball or Pack Thruster
Side Shuffle Burpee
Push-up
Shoe Slap Abs
Run small laps
PM CLASS
WU:
Speed Ladder
WOD:
2x 400m hill
then
6x 50m Steep Hill Sprint
at Bottom 10 pushups
then
30 legs raised sky touch
Monday 8-25-08 – Mixed
WU:
Kickboxing
WOD:
Run 400m
8 Jumping Pull-ups
Run 400m
40 SDHP
Run 400m
8 Jumping Pull-ups
Run 400m
20 6ct Bodybuilders
Repeat 2x
Finisher:
200x Abs – 4 exercises
Friday 8-22-08 – Mixed
WU:
Jump Rope
Side Plank
Mountain Climbers
Single Leg Broad Jump
WOD:
1200m Run
21 Pushups
21 Pack Cleans & Press
1200m Run
15 Pushups
15 Pack Cleans & Press
1200m Run
9 Pushups
9 Pack Cleans & Press
Thursday 8-21-08 – Mixed
WU:
Jumping Jack / Pull-up / Squat 3 x 10
WOD:
Kickboxing 30 minutes:
Left / Right Punches
Kicks
Kick Knee Punch combo
3 person drill: Kick/Punch/Run