1/25/19

RoM routine

Warm-up: primitive crawls to HS holds

WOD:
In tabata format, do 4 tabata reps of the following:

Squat jumpers and Ab rollers (2 min)
Pullups and pushups (2 min)
Hollow body and Supermans (2 min)
One-arm DB/KB snatch, alternating arms (2 mins)

repeat after 30 second break

11/30/18

RoM

Warm-up:
2 rounds of:
20 x OH KB lunges
10 x GHD back extensions
10 x GHD sit-ups
5 x weighted pull-ups

WOD:
"Fran"
For time, 21-15-9 rep rounds of:
95 lb barbell thrusters
pull-ups

11/21/18

RoM routine

Warm-up:
1 round of:
10 x Scissor jumps
10 x Diamond push-ups
10 x One-arm DB snatches
4 x DB one-arm shoulder press w/ alternate isometric bicep hold

WOD:
7 rounds of 7 reps of the following 7 exercises:
DB Thrusters, heavy
Toes-to-bar
Dynamic pushups w/ medicine ball
Pull-ups
KB swings
Burpee Box jumps
Straight-leg deadlift

11/13/18

RoM routine

Warm-up:
5 x wall presses

WOD: 10 --> 1: 
10 reps of these four exercises, then 9, then 8, down to 1 rep
Pullups
DB Thrusters
Plyo pushups
KB swings

10/23/18

RoM routine/warm-up

WOD: Love Potion #9
2 rounds of 1 minute max repetitions of:
DB Thrusters
Squat Jumpers
Ab rollers
Rower, max meters
Jump rope
Curtis Ps
Burpee box jumps
Pullups/pushups
Ab bridge hold

10/19/18

RoM routine

Warm-up: Seven makes heaven: 
1 minute each of:
DB Thrusters
Jump rope
KB swings
Ab planks
Burpee box jumps
Row, max distance
K2E, push-up position

WOD:
Pull-ups, alactic method: 
10 x Heavy, power reps with 10 seconds rest between each rep
Then,
8 minutes Tabata, alternating between:
Pushups
Squat jumpers

10/16/18

RoM routine

Warm-up:
2 rounds of:
2 x HS pushup
10 x OH DB lunges

WOD:
In Fight Gone Bad format, complete following exercises:
Thrusters, DB
Slam balls (substitute KB swings)
Box jumps
Push press, DB
Row

10/12/18

RoM routine

Warm-up:
20 x Turkish get-ups, DB

WOD (24 minutes):
Complete Tabata* of the following exercises with 1 minute rest between exercises:
Row
Goblet squats or front squats
Supermans / Core Hollows, alternating each round
One-arm DB snatches, alternating arms each round
Push-ups / V-sits, alternating each round

*8 rounds of 20 seconds sprint and 10 seconds rest for total of 4 minutes

10/11/18

RoM routine

Warm-up:
2 rounds of:
10 x diamond pushups
10 x air squats
10 x scissor jumps
10 x OH DB lunges

WOD:
14 min AMRAP of:
5 x pullups
10 x DB thrusters
15 x box jumps
20 x K2E, pushup position

9/6/18

Warm-up routine

2 rounds of:
20 x DB OH walking lunges
5 x toes-to-bars
5 x heavy DB thrusters
10 x box jumps
10 x K2E, push-up position


4 rounds of:
Row 300 m, then do
5 x DB man-makers during rest of 2:50

Lung Busting

At a fast pace, Run 200 m, then 400 m, then 600 m, then 400 m, then 200 m
*After each length, rest for same time it took to run the distance allowing for fastest pace possible

Then,
Run 1.5 miles as fast as you can, stopping EMOM for following two exercises.
On odd minutes, do 5 jumping burpees
On even minutes, do 10 walking lunges

8/13/18

Warm-up

WOD:
4 rounds of:
300 m row
5 x DB man-makers (within 2 min 40 seconds)

3-Week Summer Vacation

See workout details below.  Google or see my email for movement specifics of each exercise. FYI, AMRAP stands for As Many Rounds As Possible

Program:

Week 1:  Perform each of the following in order throughout the week
-Workout A - 10 minutes AMRAP
-1 mile run, 2k meter row, or other cardio for 10 minutes (maintain a pace that allows no rest during)
-Workout B - 10 minutes AMRAP
-Tabata* run, row or other preferred cardio (running or rowing would be optimal but others fine)

Week 2: Same as week 1 but progressively difficult
-Workout A - 12 min AMRAP
-1.5 mile run, 3k meter row, or other cardio for 15 minutes (try to not take any breaks during)
-Workout B - 12 min AMRAP
-Tabata*, two times.  Run, row or other preferred cardio, preferably do two different cardio exercises with each tabata

Week 3: Same as week 2 but progressively difficult
-Workout A - 15 min AMRAP
-2 mile run, 4k meter row, or other cardio for 20 minutes (try to not take any breaks during)
-Workout B - 15 minutes AMRAP
-Tabata* three times.  Run, row or other preferred cardio. Okay to do 2 of the tabatas with same exercise


Details:

Workout A (fast twitch/slow twitch CNS battle):  AMRAP of the following:
-10 x dumbbell thrusters* (can substitute w/ kettlebells); pick as heavy of weight that you can to challenge yourself; try to use the same weight all three weeks unless you really chose the wrong weight the first week
-10 x box jumps (shoot for 16 - 30 inches for box height; around 24 inches is kind of a sweet spot for most people)
-10 x knees-to-elbow, push-up position

Workout B (push/pull): AMRAP of the following:
-5 x burpees
-5 x pullups (modify as needed if too easy or too difficult but don't take long to complete 5 reps; keep your heart rate going)
-10 x canoe-ups

* Tabata = 20 seconds all out sprint followed by 10 seconds of complete rest, repeated for total of 8 reps with a continuous clock, so one tabata should always take 4 minutes.  GO HARD and kill yourself.  You'd be amazed at the benefits of such nonsense.

7/20/18

Warm-up

WOD:
10 rounds for time of:
5 x front squats or goblet squats
5 x scissor jumps*, each leg (10 reps total)
5 x ab rollers
5 x Hulks
5 x diamond push-ups

*aka alternating lunge jumpers

6/1/18

Warm-up

WOD: 15 rounds for time of:
5 x burpees
4 x ab rollers
3 x pullups
2 x DB thrusters
1 x HS pushup

5/18/18

Warm-up

Appetizer:
11 x burpees
9 x diamond pushups
7 x L-pullups
5 x toes-to-bars

WOD:
Burpee sandwich:
5 x burpees before, after, and between 2, 4, 6, 8, 10, 8, 6, 4, 2 rep rounds of:
Pull-ups
Thrusters
Romanians (straight leg dead lift)
Sitting knee-ups

Total burpees: 50 reps

5/1/18

Warm-up

Tabata Time (23 mins):
Perform 6 reps in tabata format* of the following 6 exercises
(3 mins per exercise, then 1 min rest between each exercise)

Rower

DB Curls / Diamond push-ups

Ab Rollers

Burpees

Supermans / Hollows

Thrusters / pullups

*20 sec maximal exertion / 10 sec absolute rest = 1 rep

4/27/18

Warm-up

5 x wall climbers

WOD:
Perform sets of pull-ups of reps 2,4,6,8,10,8,6,4,2,
and complete 5 burpees between each set of pull-ups.
Total of 40 burpees

Rest 5 minutes, then:

Complete 10 min AMRAP of:
DB snatches, 5 x reps each arm
Goblet squats, 10 x reps
Knees-to-elbows, push-up position, 10 x reps

4/24/18

Warm-up

WOD:
Part 1 (approx. 12 mins):
3 rounds of:
-Row 300 m
-Perform 5 x DB man-makers in 2:40

Rest 5 minutes

Part 2
AMRAP in 12 minutes of
10 x burpees
8 x pull-ups (any variety, to include weighted or lat pull-downs)
20 x K2E, push-up position
8 x DB Hulks

4/20/18

Warm-up routine

Appetizer (try to complete in under 2 mins): start by 5:20am
2 rounds of:
5 x pullups
10 x pushups
15 x air squats

WOD: start by 5:25am
Depending on how many people, everybody can either do part 1 and part 2 sequentially or divide up and then alternate.

Part 1 (12 mins):  Complete 2 rounds of:
With running clock, complete 25 burpees in 3 mins; another person complete AMRAP in 3 mins of 10 x DB squats and 10 x DB curls. Then, after 3 mins., switch.  Each person will do twice.

Rest 1 minute

Part 2 (12 mins): Complete 2 rounds of:
With running clock, complete 500 m row in 3 mins; another person complete AMRAP in 3 mins of 10 x OH DB lunges and 10 x diamond pushups. Then, after 3 mins., switch.