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):
A.M.R.A.P (As Many Rounds As Possible) in 15 mins:
** Each ROUND today will consist of the following;
a) Jumprope 1 minute
b) 10 Mountain Climbers
c) 10 Box Jumps 12" inch high platform (use whatever u want as long as it's 12inches high, if thats to high find something lower and post approximate height used in comments).
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and until the 15min mark is reached.
Keep track of the number of Rounds you are able to complete and post in comments.
*WATCH THE DEMOS!!
DEMOS
SAMSON STRETCH
AIR SQUATS
MOUNTAIN CLIMBERS (1 REP = every Left AND Right knee to elbow)
BOX JUMPS
Wednesday, December 22, 2010
TUESDAY. DECEMBER 21. 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):
Run 16mins.
Stop every 4 minutes and perform one of the following movements:
a) 20 Lateral Lunges
b) 20 Squat Jumps
c) 20 Push Ups
d) 20 Dips (off bench)
Coaches Notes:
Start your stopwatch at the beggining of your 16 min run. You will stop it every 4mins (stop points will be @ 4min / 8min / 12min / 16min mark). Complete one of the movements for the prescribed number of reps, you will then start back on your run til you reach the next 4 min mark and do another movement. Continue in that fasion til the 16 mins are up and then complete your last movement. You should have completed all movements when the WOD is complete. This is not a timed WOD but get thru it as fast as possible.
*Post comments if any.
DEMOS
SAMSON STRETCH
AIR SQUATS
LATERAL LUNGES
SQUAT JUMPS
PUSH UPS * If you cat 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!
DIPS (OFF BENCH /CHAIR/ETC..)
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):
Run 16mins.
Stop every 4 minutes and perform one of the following movements:
a) 20 Lateral Lunges
b) 20 Squat Jumps
c) 20 Push Ups
d) 20 Dips (off bench)
Coaches Notes:
Start your stopwatch at the beggining of your 16 min run. You will stop it every 4mins (stop points will be @ 4min / 8min / 12min / 16min mark). Complete one of the movements for the prescribed number of reps, you will then start back on your run til you reach the next 4 min mark and do another movement. Continue in that fasion til the 16 mins are up and then complete your last movement. You should have completed all movements when the WOD is complete. This is not a timed WOD but get thru it as fast as possible.
*Post comments if any.
DEMOS
SAMSON STRETCH
AIR SQUATS
LATERAL LUNGES
SQUAT JUMPS
PUSH UPS * If you cat 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!
DIPS (OFF BENCH /CHAIR/ETC..)
Monday, December 20, 2010
MONDAY. DECEMBER 20. 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):
FOR TIME
10-9-8-7-6-5-4-3-2-1 reps of:
a) Box Jumps 12" inch high platform (use whatever u want as long as it's 12inches high, if thats to high find something lower and post approximate height used in comments).
DEMOS
SAMSON STRETCH
AIR SQUATS
BOX JUMPS
PUSH UPS * If you cat 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!
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
10-9-8-7-6-5-4-3-2-1 reps of:
a) Box Jumps 12" inch high platform (use whatever u want as long as it's 12inches high, if thats to high find something lower and post approximate height used in comments).
b) Push-Ups
Coaches Notes:
Start your stopwatch at the start of your first set of 10 Box Jumps, you will then complete10 Push Ups, you'll then do 9 of both, then 8, and so on til you get down to1 rep. Stop your stopwatch when that last set your last set of Push-Ups are completed.
**Post total time to complete in comments.
Start your stopwatch at the start of your first set of 10 Box Jumps, you will then complete10 Push Ups, you'll then do 9 of both, then 8, and so on til you get down to1 rep. Stop your stopwatch when that last set your last set of Push-Ups are completed.
**Post total time to complete in comments.
SAMSON STRETCH
AIR SQUATS
BOX JUMPS
PUSH UPS * If you cat 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!
Thursday, December 16, 2010
THURSDAY. DECEMBER 16. 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):
RUN 1 MILE FOR TIME.
*Post total time in comments.
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):
RUN 1 MILE FOR TIME.
*Post total time in comments.
Wednesday, December 15, 2010
WEDNESDAY. DECEMBER 15. 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):
FOR TIME (2 movements):
10 BURPEE BROAD JUMPS + 1 DUMBBELL THRUSTERS
9 BURPEE BROAD JUMPS + 2 DUMBBELL THRUSTERS
8 BURPEE BROAD JUMPS + 3 DUMBBELL THRUSTERS
7 BURPEE BROAD JUMPS + 4 DUMBBELL THRUSTERS
6 BURPEE BROAD JUMPS + 5 DUMBBELL THRUSTERS
5 BURPEE BROAD JUMPS + 6 DUMBBELL THRUSTERS
4 BURPEE BROAD JUMPS + 7 DUMBBELL THRUSTERS
3 BURPEE BROAD JUMPS + 8 DUMBBELL THRUSTERS
2 BURPEE BROAD JUMPS + 9 DUMBBELL THRUSTERS
1 BURPEE BROAD JUMPS + 10 DUMBBELL THRUSTERS
DUMBBELL THRUSTERS
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 (2 movements):
10 BURPEE BROAD JUMPS + 1 DUMBBELL THRUSTERS
9 BURPEE BROAD JUMPS + 2 DUMBBELL THRUSTERS
8 BURPEE BROAD JUMPS + 3 DUMBBELL THRUSTERS
7 BURPEE BROAD JUMPS + 4 DUMBBELL THRUSTERS
6 BURPEE BROAD JUMPS + 5 DUMBBELL THRUSTERS
5 BURPEE BROAD JUMPS + 6 DUMBBELL THRUSTERS
4 BURPEE BROAD JUMPS + 7 DUMBBELL THRUSTERS
3 BURPEE BROAD JUMPS + 8 DUMBBELL THRUSTERS
2 BURPEE BROAD JUMPS + 9 DUMBBELL THRUSTERS
1 BURPEE BROAD JUMPS + 10 DUMBBELL THRUSTERS
Coaches Notes:
This WOD is FOR TIME, where you complete movements both movements for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Burpee Broad Jumps (10) and stop it at the end of your last set of Dumbbell Thrusters (10), use 20lb Dumbbell for Thrusters. As usual no set rest periods... complete the WOD at your own pace, but intensity is key. Push yourself every time out!
*Post total time to complete WOD in comments.
This WOD is FOR TIME, where you complete movements both movements for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Burpee Broad Jumps (10) and stop it at the end of your last set of Dumbbell Thrusters (10), use 20lb Dumbbell for Thrusters. As usual no set rest periods... complete the WOD at your own pace, but intensity is key. Push yourself every time out!
*Post total time to complete WOD in comments.
DEMOS
BURPEE BROAD JUMPS (SAME AS BURPEE BUT + JUMP)DUMBBELL THRUSTERS
Tuesday, December 14, 2010
TUESDAY. DECEMBER 14. 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):
21-15-9 reps for time of:
a) Dumbbell Push Presses (20lb Dumbbells)
b) 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)
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):
21-15-9 reps for time of:
a) Dumbbell Push Presses (20lb Dumbbells)
b) 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)
Coaches Notes:
This WOD is FOR TIME, where you complete movements a & b for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Dumbell Presses (21) and stop it at the end of your last set of Burpees (9). Basically do 21 Presses & Burpees then 15, and finally 9 of each.
*Post total time to complete WOD in comments.
This WOD is FOR TIME, where you complete movements a & b for the prescribed number of reps. Start your stopwatch at the beginning of your first set of Dumbell Presses (21) and stop it at the end of your last set of Burpees (9). Basically do 21 Presses & Burpees then 15, and finally 9 of each.
*Post total time to complete WOD in comments.
DEMOS
MONDAY. DECEMBER 13. 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):
A.M.R.A.P (As Many Rounds As Possible) in 15 mins;
** Each ROUND today will consist of the following;
a) Jog / Run for 2mins
b) 10 Burpees
c) 20 Sit-Ups
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and until the 15min mark is reached.
Keep track of the number of Rounds you are able to complete and post in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
SIT UPS
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):
A.M.R.A.P (As Many Rounds As Possible) in 15 mins;
** Each ROUND today will consist of the following;
a) Jog / Run for 2mins
b) 10 Burpees
c) 20 Sit-Ups
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and until the 15min mark is reached.
Keep track of the number of Rounds you are able to complete and post in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
SIT UPS
Friday, December 10, 2010
FRIDAY. DECEMBER 9TH. 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):
3 Rounds FOR TIME of:
a) 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)
b) 21 Jump Rope (Singles)
c) 7 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).
d) 21 Jump Rope (Singles)
e) 7 sit-ups
f) 21Jump Rope (Singles)
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-f 3 times, in order, for time (as fast as possible). Start your stopwatch at the beginning of your first set of Burpees and stop it after your last set of Jump Rope in round 3.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
BOX JUMP
SIT UPS
JUMP ROPE (This video demos the progression to Double Unders (rope passes twice each jump), but also touches on singles (rope passes once each jump) which is what is prescribed for todays workout.
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):
3 Rounds FOR TIME of:
a) 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)
b) 21 Jump Rope (Singles)
c) 7 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).
d) 21 Jump Rope (Singles)
e) 7 sit-ups
f) 21Jump Rope (Singles)
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-f 3 times, in order, for time (as fast as possible). Start your stopwatch at the beginning of your first set of Burpees and stop it after your last set of Jump Rope in round 3.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
BOX JUMP
SIT UPS
JUMP ROPE (This video demos the progression to Double Unders (rope passes twice each jump), but also touches on singles (rope passes once each jump) which is what is prescribed for todays workout.
Thursday, December 9, 2010
THURSDAY. DECEMBER 9. 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):
FOR TIME
10-9-8-7-6-5-4-3-2-1 reps of:
a) Dumbbell Squats with 20lb Dumbbells
b) Dumbbell Push Presses with 20lb Dumbbells
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
10-9-8-7-6-5-4-3-2-1 reps of:
a) Dumbbell Squats with 20lb Dumbbells
b) Dumbbell Push Presses with 20lb Dumbbells
Coaches Notes:
Start your stopwatch at the start of your first set of 10 Dumbbell Squats, then 10 Dumbbell Push Press, you'll then do 9 of both, then 8, and so on til you get down to1 rep. Stop your stopwatch when that last set of Dumbbell Presses are completed.
**Post total time to complete in comments.
Start your stopwatch at the start of your first set of 10 Dumbbell Squats, then 10 Dumbbell Push Press, you'll then do 9 of both, then 8, and so on til you get down to1 rep. Stop your stopwatch when that last set of Dumbbell Presses are completed.
**Post total time to complete in comments.
Wednesday, December 8, 2010
WEDNESDAY. DECEMBER 8. 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):
10 ROUNDS FOR TIME OF (STAIRS REQUIRED, LOCAL TRACK OR STADIUM!):
a) As fast as possible run up stairs, and trot back down.
b) 5 Burpees (bottom of stairs).
c) 10 Air Squats (following the burpees).
Coaches Notes:
This WOD is 10 rounds, where you complete the movements a-c 10 times in order for time. Start your stopwatch at the beginning of your first run up the stairs and stop it after your last set of Air Squats in round 10. Watch the demos!
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
RUNNING STAIRS
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):
10 ROUNDS FOR TIME OF (STAIRS REQUIRED, LOCAL TRACK OR STADIUM!):
a) As fast as possible run up stairs, and trot back down.
b) 5 Burpees (bottom of stairs).
c) 10 Air Squats (following the burpees).
Coaches Notes:
This WOD is 10 rounds, where you complete the movements a-c 10 times in order for time. Start your stopwatch at the beginning of your first run up the stairs and stop it after your last set of Air Squats in round 10. Watch the demos!
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
RUNNING STAIRS
TUESDAY. DECEMBER 7. 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
3. WOD (Workout of the Day):
FOR TIME;
a) 25 Dumbell Press with #15lb or #20lb Dumbells.
b) 50 Sit-Ups
c) 75 Air Squats
d) 100 Walking Lunge Steps
Coaches Notes:
This WOD is FOR TIME, where you complete the movements a-d in order for time. Start your stopwatch at the beginning of your Dumbell Presses and stop it at the end of your last Walking Lunge Step (each step counts as on, so it would 50 lunges per leg once you walk it out).Watch the DEMOS!!
*Post total time to complete WOD in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
DUMBELL PRESSES
WALKING LUNGES
SIT UPS
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
3. WOD (Workout of the Day):
FOR TIME;
a) 25 Dumbell Press with #15lb or #20lb Dumbells.
b) 50 Sit-Ups
c) 75 Air Squats
d) 100 Walking Lunge Steps
Coaches Notes:
This WOD is FOR TIME, where you complete the movements a-d in order for time. Start your stopwatch at the beginning of your Dumbell Presses and stop it at the end of your last Walking Lunge Step (each step counts as on, so it would 50 lunges per leg once you walk it out).Watch the DEMOS!!
*Post total time to complete WOD in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
DUMBELL PRESSES
WALKING LUNGES
SIT UPS
MONDAY. DECEMBER 6. 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
3. WOD (Workout of the Day):
RUN A MILE FOR TIME.
Coaches Notes:
*Go to your local High School or College track and run 4 laps (~1mile). Time your run and post to comments. Your trying to complete as fast as possible.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
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
3. WOD (Workout of the Day):
RUN A MILE FOR TIME.
Coaches Notes:
*Go to your local High School or College track and run 4 laps (~1mile). Time your run and post to comments. Your trying to complete as fast as possible.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
Wednesday, December 1, 2010
WEDNESDAY. DECEMBER 1. 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
3. WOD (Workout of the Day):
a) Run/Walk a total of 5 minutes. Start out your run @ 80% max effort for 20 seconds, at the 20 second mark stop running and start walking for 10 seconds, then complete another 20 seconds of 80% max effort run, followed by another 10 seconds of walking. Continue that sequence of run / walk until the 5 minutes is up.
b) 5 rounds for time of ; 5 push ups / 10 squats / 15 dumbbell overhead press with 10lb. dumbbells.
Coaches Notes:
When you see Max Effort mentioned for the Run/Walk portion, it means if you were running for your life, so 80% of that is what your shooting for (that's the best I can describe it). In the 5 round portion, complete all 3 movements in order for time. Start your stopwatch at the beginning of your first round and stop it after your last set of presses in round 5.* Also if you can't do a push up from the 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!
*Post total time to complete 5 round portion in comments, and any thoughts on Run/Walk portion.
DEMOS
SAMSON STRETCH
AIR SQUAT
PUSH UP
DUMBBELL PUSH PRESS
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
3. WOD (Workout of the Day):
a) Run/Walk a total of 5 minutes. Start out your run @ 80% max effort for 20 seconds, at the 20 second mark stop running and start walking for 10 seconds, then complete another 20 seconds of 80% max effort run, followed by another 10 seconds of walking. Continue that sequence of run / walk until the 5 minutes is up.
b) 5 rounds for time of ; 5 push ups / 10 squats / 15 dumbbell overhead press with 10lb. dumbbells.
Coaches Notes:
When you see Max Effort mentioned for the Run/Walk portion, it means if you were running for your life, so 80% of that is what your shooting for (that's the best I can describe it). In the 5 round portion, complete all 3 movements in order for time. Start your stopwatch at the beginning of your first round and stop it after your last set of presses in round 5.* Also if you can't do a push up from the 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!
*Post total time to complete 5 round portion in comments, and any thoughts on Run/Walk portion.
DEMOS
SAMSON STRETCH
AIR SQUAT
PUSH UP
DUMBBELL PUSH PRESS
TUESDAY. NOVEMBER 30. 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):
3 rounds for time of:
a) Run or Jump Rope 2mins
b) 10 Push-ups
c) 10 Box Jump 12"inch height (use whatever u want as long as its 12inches high, and can support your weight. If 12"inches is to high find something lower and post approximate height used in comments).
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-c 3 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of box-jumps in round 3.
* 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! 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):
3 rounds for time of:
a) Run or Jump Rope 2mins
b) 10 Push-ups
c) 10 Box Jump 12"inch height (use whatever u want as long as its 12inches high, and can support your weight. If 12"inches is to high find something lower and post approximate height used in comments).
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-c 3 times in order for time. Start your stopwatch at the beginning of your first run and stop it after your last set of box-jumps in round 3.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
PUSH UP
BOX JUMP
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