WOD Up

cautionWODsign
Run .33 miles as warm up (jog don’t sprint)
Sets of 15 – 10 – 5
– burpee pull ups
– Knees to elbows
– rope pulls (upward both sides up equal a 1 count)
– gorilla pull-ups
– kettle bell swings (45lbs)

 

Grunt 4

hotsauce

3 rounds
Run .25mile @ 3 incline
95-lb. sumo kettle bell deadlift high pulls, 10 reps (pick your weight if 95 is too high)
10 Knees to elbow
10 Wall Balls
10 Australian Pull Ups or TRX Pull Ups
10 Push ups

Hack it

Squats (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Leg press (machine) 2 sets 10 reps (intermediate muscle fibers)
Hack squats (machine) 1 set 20 reps (slow-twitch muscle fibers)

Run n Gun

Buff_Hamster

3 Rounds for Time:

15 toes to bar
25 trx knees to chest with push ups
25 jump squats
20 double unders

 

 

Day 2 point 0

Warm-up – Half Mile Run

Finish as many rounds as you can in 20 Minutes:

10x TRX Push Ups or 
25x Box jumps (30 or 24 inch)
40 seconds rope machine (pulling up) or Battle Ropes
25x Wall ball (20#)
20 Coffin Sit Ups
Run .25 mile

OR

3 SETS
10x Pushups to planks
20x Coffin Situps
12x 6 counter and clockwise guard swings
12x Kettle Ball swings
12x Side Plank Twists (each side) (opposite elbow touches inside knee)
.33 mile run

Chest

Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers)
Vertical bench press (machine) 1 set 20 reps (slow-twitch red muscle fibers)
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)