WOD - "Wall Ball Appreciation"

21, 15, 9:
- Wall Ball Shots
- Wall Ball Slams

Rest 3 Minutes

Run 1 Mile

Rest 3 Minutes

21, 15, 9:
Toes-to-bar
Hand Release Push Ups

Subtract the 6 minutes of rest and post overall time to comments.

Happy training.

WOD - "5x5 Lower Complex"

5 sets, 5 reps of the following:
- Deadlift
- Box Squats
- Overhead Barbell Lunges
- Farmer Carry Complex (80 or 90 lbs. dumbbells in each hand)
- Box Jumps (36" Box)

Core and Cooldown:
- Floor Sweeper & GHD Complex

WOD - "Rocket Man"

For time:

- 800m Sprint
- 30 Pullups
- 400m Sprint
- 20 Burpees
- 200m Sprint
- 10 Wall Climbs
- 200m Sprint
- 20 Burpees
- 400m Sprint
- 30 Pullups
- 400m Sprint

Post times to comments. Happy training.

WOD - "Marathon Training"

I have to get some miles in today...roughly 16.

If you're not training for a marathon, I suggest you do a strength complex or a cals-intensive WOD...we are picking it up Monday morning. I hope to see you there.

Happy training.

WOD - "Active Recovery"

4 mile run with some kettlebell appreciation.

Enjoy your weekend. Happy training.

Call Out: Ice Hockey Players

If anyone is interested in joining a men's league, let me know. We need one more skater, preferably one with talent (any position) to round us out to 13 players. We will be playing Sunday evenings - if you're interested, let me know and I can get you all the details.

WOD - "Compound Movement"

Strength and Stamina:
- Deadlift, 5 sets, 4-6 reps
- Snatches, 5 sets, 4-6 reps
- Barbell thrusters, 4 sets, 6 reps

Core and Pullup Circuit Complex:
- GHD Situps x 16, Toes-to-bar x 10, Pullups x 10

Next week we will be turning it up...stay tuned.

Happy training.

WOD - "Back in the Groove"

Stamina and Strength - Full Body

NOTE: Partner up for this; rest intervals will be when your partner does the exercise.

- 400m Sprint x 2

Circuit 4 sets of 25 reps:
- Dumbbell incline bench press
- Easy bar curls

- 400m Row on C2 Machine x 2 (stay under a 1:50 x 500m pace)

Circuit 4 sets of 25 reps:
- Cable tricep pushdowns w/ triangle
- Seated lat pulldowns

- 400m sprint x 2

Circuit 3 sets of 25 reps:
- Seated dumbbell shrugs
- Cable lateral shoulder raises
- Cable rope crunches

Core and Cooldown - Circuit for two sets:
- Decline bench medicine ball complex - chest throws x 8, overhead throws x 8, side throws x 8 (each side), Harlem Globetrotter over-unders x 8
- Side bends w/ 45 lbs. x 10
- Decline bench 10 second hold complex - 10 situps then ease down for 10 seconds, 5 situps then ease down for 10 seconds, 4 situps then ease down for 10 seconds, 3 situps then ease down for 10 seconds, 2 situps to end the complex

If you need clarification, let me know. Happy training.

Back in action

Congratulations to all the graduates of Officer Candidate School this summer. Now that we are back, it's time to fire this blog back up.

I am planning on taking a few days off (maybe throw in some active recovery and serious stretching), however, I will begin posting new WODs and killer workouts in no time.

Enjoy the rest of your summer, folks...and in the meantime, happy training.