WOD September 25

Warm up with a light jog and dynamic movements make sure you're good to go

Part 1
3 rounds
5 push ups
5 sit ups
5 pull ups
10 squats
10 back extensions

Part 2
This is done as a crew every member has to complete 100 Burpee pull ups. Only one member can be doing burpee pull ups at a time, while he/she is doing the pull ups, the rest of the crew is doing sit ups. You can break up how the pull ups get done in any way each person does 5, 10, 25 whatever you like but each of you has to do 100.

For those who don't know, a burpee pull up is a burpee except when you jump to the pull up bar and do a pull up then drop back down. So one burpee pull up is a push up, jump to pull up and down.

Part 3
If there is time load up the sled to 225 and each member drag it 20m twice.

Make sure you have time to stretch after!

WOD September 20

Good dynamic warm up of bear crawls, high knees, butt kickers and inch worm.

Part 1

3x

Push ups 10

Sit ups 10

Squats 10

Back extensions

Part 2

3x 

Run ( 87&89 twice around building, 88 three times around)

21 kettle bell swings 

12 pull ups 

Part 3

3 sets of max push ups

Stretch good after

WOD September 17 2012

September 17 2012



Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87, 89 -3 times around building
                   88 -4 times
Part 3

3 max planks one pick one side and do them all on that side

Workout of the day Sept 12, 2012

Warm up 10 minutes:
Skipping, light jog, rowing

Only one part today:
30 Push-ups
30 Bodyweight Squats
30 Step ups
100 Skip rope jumps
10 Pull-ups
30 Walking Lunges
87 and 89 4 laps
88 6 laps

Work at a pace you can do we're all tired and sore, but do the workout moving today will help with the stiffness and soreness.

Stretch lots and make sure to drink lots of water!!

Workout of the Day September 4, 2012

Warm up good, yeah. 

Part 1

3 rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Partner workout

20 minutes of:

7 burpees

7 kettle bell swings

7 wall balls

7 deadlifts

Only one guy can be working at a time. Organize it how you want.

Part 3

3 sets

Max effort push ups. 

Rest PRN

Stretch and all that good stuff

Workout the Day September 1, 2012

Warm up good.  Make sure shoulders are ready to go.


Part 1 -

3 rounds

10 pull ups
5 push ups
10 sit ups
10 squats
10 back extensions

part 2 -

dumb bell push press

2-2-2-2-2-2

Use dumb bells for push press. remember for this movement you can dip down and use your hips. Also, remember to keep weight on your heels and knees out on the dip.

part 3 -

4 rounds

Run
20 push ups

For the run, 87 and 89 -- 2 laps around the hall
For 88, 3 laps

Stretching and water

That is all.

Work out of the day - August 27 2012

Warm up all good and stuff.


Part 1:

3 Rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2:

3 minute Heavy Sled Drag - Minimum 185 lbs

1 minute rest

3 minute Push Press - use dumbbells and choose weight

1 minute rest

3 minute Tire Flips

1 minute rest

3 minutes Sandbag Stair Run 

1 minute rest

3 minute Kettlebell


Try to do this workout on air and make it last as long as you can.  Control your breathing and conserve during rest period.  Stretch + water = Good

Workout of the Day August 25, 2012

Warm up good

Part 1
10 pull ups
10 sit ups
10 squats
10 back ext

Part 2

Tabata push ups
20 on 10 off

Part 3

Run
20 Wall Balls
Run
20 kettlebell swings
Run
20 box jumps or step ups
Run
20 wall balls
Run
20 kettlebell swings
Run
20 box jumps or step ups

Runs: 87 and 89 once around the building, 88 twice around the hall

Stretch and water

Workout of the Day August 19, 2012

Warm up good. Excellent work to all Spartan Competitors.

Part 1

3 Rounds
10 pull ups
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5

Warm up at lower weights, then get into your working sets.

Part 3

Narrow Grip bench at 50-60% of heaviest set of 5

10-10-10

Part 4

Tabata Push ups

8 rounds of 20 on 10 off

If time permits, tabata sit ups with 20 on 10 off

Stretch and water.

Workout of the Day August 16, 2012

Warm up all good and stuff.


Part 1:

3 Rounds por favor.

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions


Part 2:

Deadlifts

2-2-2-2-2-2
Warm up light. Get the movement down. Increase weight.


Part 3:

Death by 10 meters

Set up 2 cones 10 meters apart

Minute 1 - Run 10 meters
Minute 2 - Run 20 meters
Minute 3 - Run 30 meters
Et Cetura...

Go as many minutes as you can until you cannot make the number of laps


Stretching is good. Just not in the shower

Workout of the Day August 11, 2012

Start by getting warm. Today's has a lot of volume. Move with purpose to get it all in.

Part 1

2 rounds
10 pull us
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Teams of 2 to complete the following, with one person working @ a time

5 minute

Sled drag 185# there and back 25M cone spacing

5 min

5 manmakers. One does 5 then the other partner does 5

5 min

Farmers carry (heavy) 25M there and back

5 min

25M bear crawl then 10 wall balls

Part 3

Tabata sit ups

20 on 10 off

Workout of the Day August 8, 2012

Warm up good. Yeah!

Part 1

3 Rounds

10 pull ups
10 Squats
10 Back extension

Part 2

5 manmakers
50 Kettlebell Swings
5 manmakers
40 sit ups
5 manmakers
30 Burpees
5 manmakers
2x 20 meter sled drag with #135
5 manmakers
10 tire flips

Manmakers can be subbed with push ups. One thing to focus on in the kettlebell swings is to keep your heels glued to the floor through out the swing.

TB
Do the above. Cut numbers in half except the manmakers, but don't do manmakers, do push ups instead. If your feeling zesty, feel free to do all the reps.

Stretch shoulders, bum and hammies after.
Water is gooooood. Have a group hug.