Past Workout of the Day

Saturday: May 19, 2012 "Running with Burpee Broad Jumps"

Running with Burpee Broad Jumps

• 2 ^1/2 mile Run
• 400 meters of Burpee Broad Jumps (see video or explanation below on how to perform)
• 2 ^1/2 mile Run

Burpee Broad Jumps = From a standing position perform the start of a burpee (drop down to a push up, back up to your feet but don't jump) instead of a jump and clap perform a broad jump as far as you can - repeat until you reach the distance you set.  Gloves help a lot ! ! !

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: May 18, 2012 "AMRAP 20 mins"

AMRAP 20 minutes

As Many Rounds As Possible in 20 Minutes of:

• 5 Power Cleans (M=95lbs to 135lbs, F=75lbs to 95lbs)
• 10 Push Press (M=95lbs, F=60lbs/65lbs)
• 15 Box Jumps (M=20", F=16")

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: May 16, 2012 "Hollywood"

Hollywood

7 Rounds of:

• Max rep Bench Press (M=95lbs-135lbs, F=45lbs-85lbs)
• Max rep Push-ups (in one set, no stopping)
• 200 meter Run

SealFit.com

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: May 15, 2012 "Back Squat"

Back Squat

• 3-3-3-3-3-3-3 Rep Max (7 sets of a 3 Rep Max)

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: May 14, 2012 "Helen"

Helen

3 Rounds of:

• 400 meter Run
• 21 Kettelbell Swings (M=55lbs, F=30lbs/35lbs)
• 12 Pull-ups

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Saturday: May 12, 2012 "Saturday WOD"

Saturday WOD

• 1 mile Run
• 50 Jumping Squats
• 2 mile Run with 8 sets of a 4 round WOD spread out along the way.  So about ever 300 to 400 meters stop and perform 4 Rounds of (3 Burpees, 6 Push-ups, 9 Squats).  You should finish the 2 mile Run completing a total of 8 Sets of the 4 rounds.  I say about 300 to 400 meters because you ideally want to finish the 2 mile Run already completing all 8 sets.  Which means don't save the last set for the end of the run, before the Jumping Squats.
• 50 Jumping Squats
• 1 mile Run

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: May 11, 2012 "20 reps"

20 reps

5 Rounds of:

• 20 Double Unders
• 20 Wallball
• 20 Tire Flips
• 20 Walking Lunges (20 steps total)
• 200 meter Run

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: May 9, 2012 "CF Endurance 1:1"

CF Endurance 1:1

Bike OR Run OR Swim OR Row

• 45 secs ON 45 secs OFF
• 1:30 ON 1:30 OFF
• 3 mins ON 3 mins OFF
• 6 mins ON 6 mins OFF
• 3 mins ON 3 mins OFF
• 1:30 ON 1:30 OFF
• 45 sec ON

ON = Cover as much distance as possible
OFF = Non moving rest

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: May 8, 2012 "PC, FS, PJ"

Power Clean, Front Squat, Push or Split Jerk

5-4-3-2-1 rep max of:

• Power Clean
• Front Squat
• Push or Split Jerk

Move through the rep ranges taking ample rest between each set.  Example: 5 Rep max means using a manageable 5 rep weight to perform 5 reps of Cleans, then 5 of Front Squat, then 5 of Push or Split Jerk all as one continual set. 

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: May 7, 2012 "Chelsea"

Chelsea

Every Minute on the Minute for 30 Minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

So each minute you perform the above exercises. Once completed you can rest until the start of the next minute. When you can no longer complete all of the exercises within a minute then you count the number of rounds you made. The goal is to perform all 30 rounds

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Saturday: May 5, 2012 "Saturday WOD"

Saturday WOD

• 1 mile Run
• 50 Thrusters (M=45lbs, F=20lbs)
• 2 mile Run while carrying a Bar (45lbs Male, 20lbs Female) about ever 400 meters set the bar down and do a Burpee with a Push-up Ladder 1 to 5 to 1.  So 8 rounds of a Burpee with a Push-up Ladder total, 1 round apx every 400 meters
• 50 Thrusters (M=45lbs, F=20lbs)
• 1 mile Run

Burpees with a Push-up Ladder (1 to 5 to 1) = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and clap. Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and clap. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and clap. Keep this up to 5 and then back down to 1.

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: May 4, 2012 "50, 35, 20"

50 - 35 - 20

50, 35, 20 reps of each exercise:

• Push Press (M=65lbs, F=45lbs)
• Jumping Squats
• Kettlebell Swing (M=55lbs, F=30lbs/35lbs)
• Knees to Elbows
• 800 meter Run after all exercises have been completed at 50, 35, 20 reps

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: May 2, 2012 "Broken Kelly"

Broken Kelly

10 Rounds of:

• 200 meter Run
• 15 Box Jumps 24"
• 15 Wallballs

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: May 1, 2012 "Pull-ups / 5 Rounds"

Pull-ups / 5 Rounds

Strength:

• Pull-ups 5-5-5-5-5 (5 sets of a 5 rep max) OR if unable to perform pull-ups 5 Sets of 5 jumping pull-up to a 5 sec chin over bar (rest apx 2 mins after each set)
  

Conditioning:  5 Rounds of, rest, 5 rounds of:

• 10 Deadlift (M=135lbs, F=85lbs to 95lbs)
• 20 Double Unders

After the 1st 5 rounds, rest the amount of time it took to complete the 1st 5 rounds, then repeat the 5 rounds.  Record total amount of time took to complete
(1st 5 rounds+rest is same as time took to do 1st 5 rounds+2nd 5 rounds=total time)

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: April 30, 2012 "3 min AMRAP"

3 min AMRAP

5 Rounds of: 3 Minute AMRAP per round, Rest 1 min between each round

• 3 Thrusters (M=95lbs, F=60/65lbs)
• 6 Burpees
• 9 Air Squats

SealFit.com

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: April 27, 2012 "WOD"

WOD

4 Rounds of:

• 10 Push-ups
• 5 Handstand Push-ups
• 10 Push-ups
• 5 Handstand Push-ups
• 10 Push-ups
• 20 Hang Squat Cleans (M=95lbs, F=60lbs/65lbs)
• 400 meter Run

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: April 24, 2012 "10 to 1"

10 to 1

Do 10,9,8,7,6,5,4,3,2,1 reps of each exercise:

• Front Squat (M=95lbs, F=60lbs/65lbs)
• Kettlebell Swing (M=55lbs, F=35lbs)
• Burpees

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: April 23, 2012 "Hannah"

Hannah

• Pull-ups
• Push-ups
• Squats

Do the following sequence for Pull/Push/Squat: 1/1/2, 2/2/4, 3/3/6, 4/4/8, 5/5/10, 6/6/12, 7/7/14, 8/8/16, 9/9/18, 10/10/20, 11/11/22, 12/12/24, 13/13/26, 14/14/28, 15/15/30. For Time. Self created WOD named after a friend Hannah B.

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Saturday: April 21, 2012 "Squats, KB Swing, K2E"

Squats, Kettlebell Swing, Knees to Elbows

10 Rounds of:

• 10 Squat to Box (box should allow you to break 90) hold 1 dumbbell in front (M=50lb, F=35lb)  
• 20 Kettlebell Swings (M=35lbs, F=20/25lbs)
• 10 Knees to Elbows

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: April 20, 2012 "Griff / WOD"

Griff / WOD

Conditioning 1: "Griff"

• 800 meter Run
• 400 meter Run backwards
• 800 meter Run
• 400 meter Run backwards

Conditioning 2:

• 50 Double Unders
• 21 Push Jerk 95lbs
• 50 Double Unders
• 21 Push Press 95lbs
• 50 Double Unders
• 21 Press 95lbs
• 50 Double Unders

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: April 18, 2012 "Leg Blaster"

Leg Blaster

5 Rounds of (30 seconds rest between rounds):

• 20 Squats
• 20 Standing In-Place Lunges (10 each leg)
• 20 Standing Jumping Lunges (10 each leg)
• 10 Squat Jumps "Stars"

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: April 17, 2012 "Deadlift / Jackie"

Deadlift / Jackie

Strength:

• Deadlift: 1-1-1-1-1 reps

Conditioning: "Jackie"

• 1000 meter Row
• 50 Thrusters (M=45lbs, F-30lbs)
• 30 Pull-ups

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: April 16, 2012 "Front Squat / WOD"

Front Squat / WOD

Strength:

• Front Squat: 3-3-3-3-3 reps

Conditioning: 2 Rounds of:

• 1 Burpee 10 Wallballs
• 2 Burpees 10 Wallballs
• 3 Burpees 10 Wallballs
• 4 Burpees 10 Wallballs
• 5 Burpees 10 Wallballs
• 4 Burpees 10 Wallballs
• 3 Burpees 10 Wallballs
• 2 Burpees 10 Wallballs
• 1 Burpees

Rest 5 minutes between rounds

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Friday: April 13, 2012 "400 meter Run, Hang Power Snatch"

400 meter Run, Hang Power Snatch

5 Rounds of:

• 400 meter Run
• 15 Hang Power Snatch (45lbs-95lbs)

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: April 11, 2012 "100 Bench Press with Deadlift"

100 Bench Press with Deadlift

• 100 Bench Press (M=95lbs-135lbs, F=45lbs-95lbs) every 2 minutes stop and do 10 Deadlifts (M=135lbs, F=95lbs) until you complete the total of 100 reps.  The clock is continuous. 

1st 2 minutes your goal is to reach 35-40 Bench reps.  If under 30 reps the weight may be to heavy for this WOD, above 45 and it may be to light.

Joint Prep, Exercise specific movement, cardio/sprint warm-up.