Press ladder:

1 - 10 Press

11 - 20 Push Press

1 the first minute, 2 the second minute 3 the third minute…

“Success is not a result of luck. It is a result of how you spend your free time!”

- Ron Wite

Tabata: 8 rounds - :20 seconds of work, :10 seconds rest of:

Box jumps

10 yard shuttle run

Battling ropes

Shoot throughs

Squats

Deadlift (3 X 5) - (1 X 12 - 15)

WOD:

6 Rounds for time of:

11 Pushups

22 Situps

33 Squats

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Back Squat (3 X 5)

WOD:

21 - 15 - 9

Overhead Squat

Kettlebell Swings

Box Jumps

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“There are many things in life that will catch your eye. But only a few will catch your heart….”

                                                                                                                          -Ben Crenshaw 

Press (3 X 5)

WOD:

3 Rounds - 1 min work at each station of:

Row for calories

Situps

Pushups

Battling ropes

Push press: 45 lbs

1 minute rest between rounds.

Front Squat (3 X 5)

Back Squat (1 X 12 - 20)

WOD: Tabata this:

 Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

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Rest Day

Go outside and play!

Bench Press              

(3 x 5)                        

WOD:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Bench (3 X 5)

WOD:

“Annie”

50-40-30-20-10

Double unders

Sit ups

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Deadlift (3 X 5)

WOD:

“Elizabeth”

21-15-9

Cleans (men: 135#, women: 95#)

Ring dips