OCT 28 WOD

OCT 28 WOD

Warm Up - 3 Rounds

25 Jumping Jacks

10 O.H Squats with Broom Stick

10 Push Ups

10 Back Ext

10 Shoulder Press (warm up weight)

20 Broom Stick Twists (ROM)

Core x 4 Rounds

1 Min Plank

25 Sit Ups

10 ROUNDS

10 Pull Ups - if you cant do pull ups - do negatives/use bands for assistance

10 Dips - Do Real Dips - or if doing the bench dips add weight to make them hard!

Cool Down/Static Stretching

*If you want to do pull ups, then do pull ups. If you cant do an actual pull up - do negatives (jump up and lower yourself down from the top of the pull up position slowly)*

Dont Ever Ever Quit, Never. 

Embrace the Suck.

RC

OCT 25 WOD (Strength)

Oct 25 WOD

3 Rounds

25 Jumping Jacks
8 Pull Ups
10 Back Ext
10 Push Ups
10 B.S OH Squats
10 Dips
10 Lunges
50 Skipps
Stick Twists

Strength
Deadlifts
5x5x5x5x5

Core
2 Min Plank
150 Leg Levers
1.5 Min Plank
200 Leg Levers
1 Min Plank
250 Leg Levers
25 Sit Ups

Cool Down/Static Stretches

Oct 20 WOD (metcon)

Warm Up x 3

50 Skipps
10 Push Ups
25 Jumping Jacks
8 Pull Ups
10 O.H Stick Squats
10 Back Ext

Core
2 Min Plank
100 Leg Levers
2 Min Plank
100 Leg Levers
1 Min Plank
200 Leg Levers
20 Back Extensions

21-15-9
Thrusters, Pull Ups, Sit Ups

Cool Down

Oct 16th WOD

2 Rounds warm Ups

10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations

Tabata Planks 

60:20

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press
Dips

Bicep Curls

Cool Down

There are no Excuses for Excuses!

Oct 12 WOD

OCT 12 WOD

3 Rounds - Increase intensity as you go

25 Jumping Jacks
8 Pull ups
10 Overhead Stick Squats
15 Push Ups
10 Back Ext
8 Dips
50 Skipps
20 Stick Twists

Push Press
3x3x3x3x3x3x3
10 sit ups in between each set

Core - 1 Round
2 Min Plank
10 Knees to Elbows
1 Min Plank
10 Knees to Elbows
30 Sit Ups
150 Leg Levers

200 Air Squats (90 degrees)

Cool Down & Static Stretches

The Only Easy Day Was Yesterday- Hooya!

Oct.9 -WOD -Strength

OCT 9 WOD - STRENGTH

Warm up X 3 Rounds - Gradually Build up Intensity

25 Jumping Jacks

10 Push Ups

10 Back Ext or 10 Broom Stick Deads

10 Overhead Broom Stick Squats

5 Pull Ups

50 Skipping Rotations

20 Stick Twists

Core

70:20 Planks X 2 Rounds

Front, Side, Side, Superman

Workout

Back Squat

5x5x5x5x5

Down the rack x1

Cool Down

-Remember that a 5x5 workout means that this is a Strength Workout - When your hitting your 5th rep especially in your last 2-3 sets you shouldnt have the energy to do a 6th. If you dont challenge yourself with increasingly heavy weights you will not see gains. With saying that if your form is questionable then please change the 5x5 to sets of 10 with lighter weight and making sure your form is correct. 

Embrance the Suck