Saturday 150328

Warm up:

  • 400 m run
  • 20 jumping jacks
  • 10 jump squats
  • 20 jumping jacks
  • 10  push ups
  • 20 jumping jacks
  • 10 ring rows
  • 400 m run

 

Strength: Four 2 Minute AMRAPs

2 Min AMRAP:

  • Push-Ups

2 Min AMRAP

  • Air Squats

2 Min AMRAP

  • Pull-Ups

2 Min AMRAP

  • Shuttle Runs (50 M)

 

WOD:

10 Min AMRAP

4 KB Swings (53/35)

4 Burpee Box Jump Overs

4 Ball Slams (20/15)

30 Double Unders or 30 Singles

Wednesday 150325

Strength:

3 Rounds for total reps (1 min each movment)

  • Straight AB Mat Sit Ups
  • Flutter Kicks
  • Russian Twists (20/15)
  • V-Ups
  • Hollow Rocks

WOD:

As many rounds and reps as possible in 10 minutes of:

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

Then for time:

400 M SPRINT

Rest Exactly 2 Mins

200 M SPRINT

Rest Exactly 1 Min

200 M SPRINT

 

Monday 150323

Strength:

Every minute on the minute for 15 minutes:

Min 1: 6 Deadlift (205/135)

Min 2: 10 Bulgarian Split Lunge (5 each leg)

Min 3: 12 Seated Single-Arm DB Press (6 each arm)

WOD:

Every minute on the minute for 15 minutes:

5 Renegade Push ups

(Push-Up, Tap Left shoulder, Push-Up, Tap Right shoulder)

5 Burpees

NOTE: If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

 

Saturday 150321@ Craig Park

Craig Park Address:

3300 N State College Rd. Fullerton CA 92835

Warm Up:

  • 1 Lap around Pond
  • 10 Burpees
  • 10 Walking Lunges
  • 10 Air Squats
  • 10 Push ups
  • 1 Lap around Pond

Banded Mobility

  • 3 Way Leg Stretch
  • 10 Shoulder pass throughs
  • Front Rack Stretch

Strength:

Banded Running Drill

  • 6x50M

Relay Race: 3 Rounds

  • Wheel Barrel walk
  • Burpee Broad Jump
  • Walking lunges
  • Sprint

WOD:

3 Rounds For Time:

  • 50 Mountain Climbers
  • 20 Push-Ups
  • 50 Dirty Dawgs
  • 20 Air Squats
  • 100 M Sprint

Friday 150320

Warm up/ Mobility

  • High Knees
  • Butt Kicks
  • Inch Worms
  • 3 way leg Stretch
  • Ankle Mobility

WOD:

5K run (3.1 Miles)

Note: Running is the most functional piece of fitness we have! DO NOT let 3 little miles scare you away from being here!!  Bring your running shoes and head phones.

Wednesday 150318

Warm Up WOD:

Not For Time:

300 M Run

10 Up/Down Dog

10 Scorpions

200 M Run

10 High Jumps

10 Air Squats

100 M run

10 Clapping Push-Ups

10 Grass Hoppers

Strength:

2 Rounds for total reps (1 min each movment)

  • Leg Lifts
  • Flutter Kicks
  • Scissors Kicks
  • Out-n-Ins
  • Plank

WOD:

3 RFT:

200 M Farmers Carry

5 (STRICT) Pull-Ups

10 Burpees