Tuesday

Stretch for 15  min

WU
15 Situps
10 Back extensions
10 Lunges (each leg)

WOD
400m run
rest 3 min
400m run
As fast as possible

or @ home
20 Burpees
rest 3 min
20 Burpees
As fast as possible

Stretch and hydrate

Monday

Stretch 10-15 min

WU
3 rounds
10 Squats
10 Push ups
10 Back extensions
10Sit ups

WOD
12 Deadlift @ 70% of max
400m run
12 Deadlift @ 70% of max

or @ home...
Same WOD but sub deadlift for burpees

Stretch and hydrate

Sat/Sun Rest days

Rest days...or
Make up day
Pick a WOD to make up from the week.

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
Front Squat
15-12-9
Start @ 70%
Add weight each round
Rest as needed between rounds

Or @ home...

50-35-15
Leg lifts
Pushups
Situps

Stretch and hydrate

Happy Thanksgiving

Do this before you eat LOL

Stetch 10-15 min

WU
20 Burpees

WOD
400m run
rest 3 min
400m run

Stretch hydrate and eat :)

Wednesday before Turkey Day WOD

Stretch 10-15 min

WU
400m run

WOD
Push press

15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

or @ home

5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Stretch and hydrate

Tuesday

Stretch 10-15 min

WU
2 Rounds
10 Back extenstions
10 push ups
15 Sit ups
15 Squats

Rest 5-10 min

WOD
400m run
rest 3min
400m run
All out effort on the run

Stretch 10-15 min

Monday

Stretch 10-15 min

WU
400m run

WOD

Deadlift
15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

Or @ home

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round as fast as you can

Stretch 10-15 min

Saturday/Sunday

Rest days...or
Make up day
Pick a WOD to make up from the week.

Thanks Susan and Annissa for all your feedback to make this more beneficial to those who follow :)

Friday

Stretch 10-15 min

WU
3 rounds
30 Jumping jacks
20 Mountain climbers (each leg)
10 Lunges

rest 10-15 min

WOD
18-15-12
Front squat
Start @ 70% of max
Add weight each round
Rest as need each round.

or @ home

18-15-12
V-ups
Back extensions
Burpees

Stretch, hydrate, pass out :)

Thursday

Whoops...sorry for the delay.  My posts are not being posted as scheduled so here is Thursday's WOD.

Stretch 10-15 min.

WU
3 rounds
10 Box jumps
10 Push ups
20 Sit ups

rest 10-15 min

Then
400m run
or
400m row

Stretch and hydrate

Wednesday

Stretch 10-15 min

WU
3 rounds
30 Jumping Jacks
20 sit ups
10 back extensions

WOD
18-15-12
Press or push press
Start @ 60%
Add Weight each round
Rest as needed between sets
Remember to tighten your core...
Squeeze the glutes to get your hips under your core.

Or
For those of you at home...
18-15-12 of...
Lunges (each leg )
V- ups
Leg lifts

Stretch and hydrate

Tuesday

Stretch 10-15 min

Warm up
3 rounds
20 Sit ups
10 Push ups
5 burpees

WOD
400m
Run or row
All out effort, like your runnin for the cops...while singin "Fuck the Police!"

Stretch and hydrate

Monday

Stretch 10-15 min

Warm up
3 rounds
5 Burpees
10 Back extensions
15 sit ups

WOD
Deadlift
18-15-12
Start @ 70 % of max
Add weight each round
Rest as needed between rounds

No weights ...no prob
@ home do
18-15-12 of
Push ups
Jumping squats
Max vert on each jump!

Stretch and hydrate

Saturday...Sunday REST DAYS!

Rest

Friday

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
Front Squat
15-12-9
Start @ 70%
Rest as needed between rounds


Stretch 10-15 min

Thursday

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
400m
Run or row

Stretch 10-15 min

Wednesday

Stretch 10-15 min

Warm Up
800m row

WOD
Push Press
15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

Cool down stretch 10-15 min

Tuesday

Stretch for at least 10-15 min

Warm up
5 Min of Jump rope
Then
3 rounds
10 lunges on each leg
10 Sit ups
5 Burpees

WOD
Run 400m all out effort for time
or
4 rounds
100m row rest 30 sec between rounds

Stretch for at least 10-15 min

12 Week Program

Today starts a 12 week program that can be done with very little equipment.  All you need is a barbell and some weights.  Let's get started!

Stretch for at least 10-15 min

Warm ups
3 rnds
10
Push ups
Sit ups
Back extensions
Squats

The WOD
Deadlift
15-12-9
Start at 70% of your max
Add weight each set
Rest as needed between sets

Stretch for at least 10-15 min

Weekend Warrior WOD

We will be at Jefferson High School Saturday @ 10:30am

Stretch...

Then

Warm up
3 Rounds
30 sec on each task
Mountain climbers
Jumping jacks
Sit ups
Shoulder stretches
Free stretch

20 Squats
Run 200m
20 KB swings
Run 200m
20 Leg lifts
Run 200m
20 Burpees
Run 200m
20 Pull ups or ring rows
Run 200m
20 Box jumps
Run 200m
20 Squat Cleans
Run 200m

Streeeeeeeeeeeeeeeetch and Hydrate!