WOD - "Ringer"

21-15-9 of:
- Deadlift
- Box Jumps

Recover...

Tabata with 1.5 pood kettlebell. 30 seconds on, 30 seconds off, 7 rounds total.

Post weight used for deadlift and time completed for first increment. Post the number of reps w/ kettlebell in each round for second increment.

Happy training...and Buckeye Gone Bad will be tomorrow's WOD.

WOD - "Active Recovery"

4 mile jog. Shaking up the legs a bit.

WOD - "Rest"

Preparing for the FTX.

WOD - "Bloody Hands"

Max rounds in 20 minutes of:
- 10 Deadlifts
- 10 Pushups (use barbell from deadlifts; touch chest to bar)
- 10 Jumping Pullups

Have fun...our hands started to rip open around set number 3 (check out the image!).

WOD - "Chest, Triceps, Traps Strength Routine"

Strength - Chest, 3 sets, 8-10 rep range for each exercise:
- Dumbbell incline
- Dumbbell Flat
- Cable Flies
- Smith Machine Shrugs (3 sets in front / 3 sets to the rear)
- Triceps push downs
- Triceps overhead extensions w/ rope

Cool down:
- STRETCH

WOD - "The Farmer"

Strength - 5 sets, 2 reps of thrusters

Stamina - As many rounds in 12 minutes of:
- Power Clean & Press x 6
- Pistol Squats x 6 (3 ea. leg)
- Farmer Carry (around red mat in JON - brisk walk - Don't Run)

Cool Down & Core - 3 rounds of:
- Toes-to-Bar x 10
- GHD Situps x 10
- Front Plank 60 seconds

Post weight used for thrusters, clean & press and farmer carry w/ number of rounds completed in 12 minutes.

Happy training.

WOD - "Just Pain"

3 Rounds (20, 15, 10 reps):
- Chest-to-bar pull ups
- 1.5 pood kettlebell swings

Rest 4 minutes.

5, 4, 3, 2, 1, 1, 2, 3, 4, 5:
- Wall Climbs
- Pass thru's (push up / dip combo)

Post times for each event.

Endurance Course

If you were there, you know what it's all about. For those that don't, get with SSgt Coler.

WOD - "Crybaby"

You'll see why.

5 rounds for time:
- 3 Front Squats
- 6 Barbell Snatches
- 9 SDHPs
- 12 Burpees
- 15 Situps

NOTE: Set up a barbell with the weight you will use for each exercise. For instance, we used 115 lbs. on a barbell for the front squats, snatches and SDHPs...one stop shop.

Post times and comments.

Have a good'un.

WOD - Back Strength Routine

Part I - Stamina (in the a.m.) - 6 rounds for time:
- 30 ammo can lifts
- 15 8-count bodybuilders
- 15 lunges
- 800m Sprint

Post times to comments.

Part II - Back Strength Routine - 4 sets of each exercise, 4-8 rep range:
- Deadlift
- Seated Rows superset w/ lat pull downs
- Bent over dumbbell rows superset w/ reverse pushups

Core & Cooldown - 4 rounds, 12 reps at each station:
- GHD situps
- Decline situps
- Side bends
- Knee raises

STRETCH.

Have a good'un.

WOD - Active Recovery

4 Mile Jog...get the legs moving.

WOD - 9 Mile Hike

Get some.

WOD - "Killer! Reaper!"

Part I - "The Killer" - 10 through 1 for time:
- Push up / Dip passthru combo
- Burpee box jump w/ 24" box
- Wall balls w/ 20 lbs.

NOTE: 10 reps at each station, then 9, then 8...down to 1. Post time to comments.

Part II - "The Reaper"
- Barbell snatches, 6 reps, 4 sets
- Kettlebell lunges w/ 2 1.5 pood kettlebells, 8 reps (per leg), 4 sets
- Suitcase squats w/ 135 lbs., 6 reps, 4 sets

Most of us doing The Reaper were able to snatch 135 fairly flawlessly...let us know how you did.

WOD - "Shoulder Strength Routine"

Strength - Shoulders
- 4 sets of behing-the-neck push-press (warm up / 4-6 rep range)
- Seated military press superset w/ front raises, 4 sets, 6-8 reps
- Upright rows superset w/ lateral raises, 4 sets, 6-8 reps
- Trapbar shrugs, 3 sets, 8-10 reps

Core & Cooldown - 3 rounds, 10 reps per station:
- 30 second L-holds
- Declined sit ups
- GHD sit ups
- Ankle touches

Happy training.

Don't forget to post some pics...especially of the functional fitness routines.

WOD - "The 300"

Part I:
- Six 800m Sprints (2 minute rest b/w each sprint)
- 40 of each exercise; Pullups, Bird Dogs, Flutter Kicks, Bridges

Part II - The 300:
- 25 Pull ups
- 50 Deadlifts (135 lbs)
- 50 Push ups
- 50 Box jumps (24" box)
- 50 Floor sweepers (135 lbs)
- 50 Kettlebell swings (1.5 pood)
- 25 Pullups

NOTE: No breaks. Finish each station before moving to the next.

Post times for 300.

WOD - Chest Strength Routine

Strength - Chest
- Flat Bench, 5 sets, 6-10 reps
- Incline Bench, 4 sets, 6-10 reps
- Decline Bench, 3 sets, 6-10 reps
- Dumbbell Flat, 3 sets, 6-10 reps
- Dumbbell Incline, 3 sets, 6-10 reps
- Dumbbell Chest Expansions, 2 sets, 6-8 reps

Recover.

NEWS: Next week we are going to begin throwing on some pictures. If you (and/or your group) would like to contribute, e-mail them to me and I will happily post them. If there is anything specific that you would like to see, let me know.

Happy training.

WOD - "Two is better than one"

Stamina - for time:
- Run 400m
- 30 Pullups
- 30 SDHP (65 lbs.)
- Run 400m
- 30 Medicine Ball Slams
- 30 Overhead Squats (65 lbs.)
- Run 400m
- 30 Pullups
- 30 SDHP
- Run 400m
- 30 Medicine Ball Slams
- 30 Overhead Squats

Rest five minutes...then repeat.

WOD - "Icky Thump"

Stamina & Strength - 7 Rounds for Time:
- Bench Press x 3
- Power Clean x 5
- Dumbbell Push Press x 7

Cooldown and Core - 4 Rounds:
- Trapbar Shrugs x 10
- Weighted Dips, max set
- Side Bends w/ 45 lbs. x 10
- Floor Sweepers w/ 135 lbs. x 10

Post time for WOD in comments.

WOD - "Rain Dance"

Hopefully the rain gods will take our workout into consideration...and cease this month-long torrential downpour.

Stamina & Strength - 5 rounds for time:
- 4 Wall Climbs
- 8 Deadlifts
- 10 Box Jumps

Cooldown & Core - 4 rounds, 12 reps at each station:
- Toes-to-bar
- GHD Sit-ups
- Decline Sit-ups
- Ankle Touches (lay down with your legs vertically extended and resting against the wall..)

Post times and weight used for deadlifts.

WOD - "Geromino, EKIA"

Part I: Endurance
Stadium workout - 4 sprints around the stadium and stadium stairs

Part II: Geromino - Max round in seven minutes:
- 3 Thrusters w/ 3 Pullups
- 6 Thrusters w/ 6 Pullups
- 9 Thrusters w/ 9 Pullups
- 12 Thrusters w/ 12 Pullups...

Continue to add reps of three until seven minutes expires.

Rest 4 minutes

20-15-10-5 reps of Kettlebell Swings and Burpees for time

Post weight used for thrusters, number of rounds completed in seven minutes, and time for KB/Burpee superset.

Have a good'un.