1. STRETCH:
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
FOR TIME
a) Run 5mins
b) 50 burpees (if you can't do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
c) Run 5mins
Coaches Notes:
This WOD is FOR TIME, where you complete the movements a-c in order for time. Start your stopwatch at the beginning of your first run and stop it at the end of your last run.
*Post total time to complete WOD in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
BURPEE
Monday, November 29, 2010
Tuesday, November 23, 2010
TUESDAY. NOVEMBER 23. 2010
1. STRETCH:
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
4 rounds for time of:
a) Run 3min or Jump Rope 3min
b)15 push ups
c) 25 sit ups
Coaches Notes:
This WOD is 4 rounds, where you complete the movements a-c 4 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of sit-ups in round 4.
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
4 rounds for time of:
a) Run 3min or Jump Rope 3min
b)15 push ups
c) 25 sit ups
Coaches Notes:
This WOD is 4 rounds, where you complete the movements a-c 4 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of sit-ups in round 4.
* Also if you cant do a push up from ground as demonstrated in the video than push off something that's elevated like a bench, table, or wall at a level you can complete the movement Watch the demos!
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
*Post total time to complete in comments.
DEMOS
Monday, November 22, 2010
MONDAY. NOVEMBER 22. 2010
1. STRETCH:
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
5 rounds for time of:
a) Run 2min
b) 28 Steps Walking Lunge
c) 7 Burpees (if you cant do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
Coaches Notes:
This WOD is 5 rounds, where you complete the movements a-c 5 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of burpees in round 5.
AIR SQUAT
WALKING LUNGE
BURPEES
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
5 rounds for time of:
a) Run 2min
b) 28 Steps Walking Lunge
c) 7 Burpees (if you cant do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
Coaches Notes:
This WOD is 5 rounds, where you complete the movements a-c 5 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of burpees in round 5.
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCHAIR SQUAT
WALKING LUNGE
BURPEES
Friday, November 19, 2010
FRIDAY. NOVEMBER 19. 2010
1. STRETCH:
a) Samson Stretch - (3) Holds Each Side for 20-30sec.
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
FOR TIME
Run or Jump Rope 2mins then complete the folowing;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
a) Air Sqaut
b) Sit-ups
c) Box Jump 12" inch high platform (use whatever u want as long as its 12inches high, if thats to high find something lower and post approximate height used in comments.)
* Once the you complete all reps for all movements (Above a-c), finish with 2min run or jump rope.
Coaches Notes:
Start your stopwatch at the start of your first 2min run, complete the run and do 10 Air Squats / 10 Sit-ups / 10 Box Jumps, you'll then do 9 of everything, then 8, and so on til 1. You will finish up with a run or jumprope for 2mins and stop your stopwatch when that last run / jump rope is complete.
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
a) Samson Stretch - (3) Holds Each Side for 20-30sec.
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
FOR TIME
Run or Jump Rope 2mins then complete the folowing;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
a) Air Sqaut
b) Sit-ups
c) Box Jump 12" inch high platform (use whatever u want as long as its 12inches high, if thats to high find something lower and post approximate height used in comments.)
* Once the you complete all reps for all movements (Above a-c), finish with 2min run or jump rope.
Coaches Notes:
Start your stopwatch at the start of your first 2min run, complete the run and do 10 Air Squats / 10 Sit-ups / 10 Box Jumps, you'll then do 9 of everything, then 8, and so on til 1. You will finish up with a run or jumprope for 2mins and stop your stopwatch when that last run / jump rope is complete.
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
Thursday, November 18, 2010
THURSDAY. NOVEMBER 18. 2010
1. STRETCH:
a) Samson Stretch - (3) Holds Each Side for 20-30sec.
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
A.M.R.A.P (As Many Rounds As Possible) in 20 mins;
** Each ROUND today will consist of the following;
a) Jog / Run for 2mins
b) 10 Push Ups
c) 20 Walking Lunge Steps (Make sure back knee bends to a right angle and gently touches the ground and front knee does not go passed/over toes).
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps, and or sets for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and capability until the 20min mark is reached. Keep track of the number of Rounds you are able to complete and post in comments. That is how we track your progress. As you progress you can reflect back.
*** Each Day the workout will differ in structure but the AMRAP structure will be utilized often so get accustomed to it.
**** Most of the workouts I will post will not require much equipment, although there are a few inexpensive items that you should invest in, these will definitely maximize your progress.
The more options you have the better. Your shopping list should consist of: (1) Jump Rope / (1) Sit-up or Yoga Mat / Dumbells ( a light adjustable weight set would be ideal) / Running Shoes / 10-14lb Medicine Ball.
Keeping in mind you might not have access to these items there will be substitute options for the exercises that will require them, that way you don't miss out on any benefits. Your progress will definitely be in direct correlation to the amount of energy you put in to the WOD, hit it with high intensity every time out.
DEMOS:
SAMSON STRETCH
AIR SQUAT
PUSH UP
WALKING LUNGE
a) Samson Stretch - (3) Holds Each Side for 20-30sec.
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
A.M.R.A.P (As Many Rounds As Possible) in 20 mins;
** Each ROUND today will consist of the following;
a) Jog / Run for 2mins
b) 10 Push Ups
c) 20 Walking Lunge Steps (Make sure back knee bends to a right angle and gently touches the ground and front knee does not go passed/over toes).
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps, and or sets for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and capability until the 20min mark is reached. Keep track of the number of Rounds you are able to complete and post in comments. That is how we track your progress. As you progress you can reflect back.
*** Each Day the workout will differ in structure but the AMRAP structure will be utilized often so get accustomed to it.
**** Most of the workouts I will post will not require much equipment, although there are a few inexpensive items that you should invest in, these will definitely maximize your progress.
The more options you have the better. Your shopping list should consist of: (1) Jump Rope / (1) Sit-up or Yoga Mat / Dumbells ( a light adjustable weight set would be ideal) / Running Shoes / 10-14lb Medicine Ball.
Keeping in mind you might not have access to these items there will be substitute options for the exercises that will require them, that way you don't miss out on any benefits. Your progress will definitely be in direct correlation to the amount of energy you put in to the WOD, hit it with high intensity every time out.
DEMOS:
SAMSON STRETCH
AIR SQUAT
PUSH UP
WALKING LUNGE
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