Rest Day!!!

Sleep More

Why you should foam roll?

The greatest mistake you can make in life is to continually be afraid you will make one.

-Elbert Hubbard

WOD

20 min

5 burpees
10 SDHP
15 goblet Squats

WOD

3rounds

10 squat snatch with kb or db (35/25)
50 ft bear crawl
100 meter run

WOD

5 rounds for time

10 push press (135/95)

5 burpees

Rest Day

Think You’ve Got a Good Excuse?

How to Gain Weight and Build Muscle

WITH EXTRAORDINARY PERSEVERANCE, ALL THINGS ARE ATTAINABLE.

- THOMAS FOXWELL BUXTON

Mastering the turkish getup

WOD

for time....

15 burpees
30 TGU's
10 burpees
20 TGU's
5burpees
10 TGU's

WOD

20 MIN... AMRAP

15 WALLBALL SHOTS (20/16)

10 KTE's

5 BURPEES

The Rowing Monitor Part I from Patrick Cummings on Vimeo.

The Rowing Monitor Part II from Patrick Cummings on Vimeo.

WOD

5 ROUNDS

500 meter row
20 kb swings 55/35
20pushups

Rest Day!!!

The Hook Grip

What makes a great teacher?

Knowing is not enough; we must apply.Willing is not enough; we must do.Johann

-Wolfgang von Goethe

WOD

20 min AMRAP

12 box jumps (24")

12 kb jerks

12 push ups

12 kb swings

WOD

Weighted Pullups
3-3-3-3-3

" 1/2 Cindy"

5 pull ups
10 push ups
15 squats

If you do not have a weight belt hold a dumbbell in your feet

Wall Ball Shots from Patrick Cummings on Vimeo.

WOD

“Kelly”
5 Rounds for time of:
400m Run
30 Box Jumps (24”)
30 Wall Balls (20/16)

substitutions:
wall ball=dumbbell or barbell thrusters (do not throw weights just double the weights)

Rest Day!!!

How can I save my kids from obesity?

Start with Why

"IF YOU CAN CONTROL YOUR BREATH, YOU CAN CONTROL YOUR MIND. IF YOU CAN CONTROL YOUR MIND, YOU CAN CONTROL YOUR LIFE."

-YOGI BHAJAN

The Overhead Squat from Patrick Cummings on Vimeo.

WOD

20 minutes

10 box jumps
10 overhead squats (135/95)
10 burpees
10 wallball shots (20/16)

substitutions:

wallball shots=thrusters with twice the weight (do not try to throw the weights)

WOD

Deadlifts
5-3-2-1-1-1

then....

10 min

10 ring pushups
10 knee to elbows (KTE)



Substitutions:
ring pushups=decline pushups

WOD

"Cardio Gone Bad"

3 rounds, 1 minute each, 1 minute rest after each round

Row (cal)

Box Jumps (24")

Double Unders

Burpees

10m suicide run (1pt every 10m)

Substitutions:

Row= sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women.

double unders= tuck jumps

Rest Day!!!

Getting Fit, Even if It Kills You

64 excuses for not exercising

If you have an hour, will you not improve that hour, instead of idling it away.

-Lord Chesterfield

The Back Squat from Patrick Cummings on Vimeo.

WOD

Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

WOD

7 rounds for time

Power Snatches 7 reps

Snatch balance (video above) 7 reps

overhead squat 7 reps

m-95# w-65#

WOD

21-15-9

MB Cleans

pull ups

Rest Day!!!

Liquid Death

Exercise, Then Starve? Not Necessary

He who has never learned to obeycannot be a good commander.

-Aristotle

WOD

5k RUN

WOD

20 deadlifts

200 meter run

20 kb swings

200 meter run

20 goblet squats

200 meter run

20 burpees

200 meter run

20 pull ups

200 meter run

20 box jumps

200 meter run

20 kb presses

200 meter run

WOD

3 rounds

12 muscle ups

75 squats

Rest Day!!!

Stretching it out

Make sure everyone keeps up on the scedules. This may be changing in the next couple weeks.

Hanging Ab Exercises from Patrick Cummings on Vimeo.

WOD

20 minutes...

5 axle cleans

10 ring dips

15 box jumps

WOD

10 min.

6 push ups

10 sledge swings

then....

10min.

400 meter run

10 box jumps

10 kb swings

The Deadlift from Patrick Cummings on Vimeo.

WOD

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

woman use 150# for deadlifts