Training

Training/W.O.D.

SAMPLE W.O.D.(Workout of the Day) PROGRAM

Mon 11-19-07: (Squat 10, 8, 6, 4, 2 Heavy)

(Complete 4 rounds)

20 BB Thrusters (men 75lb., women 55lb)

10 (each side) DB Rotational (partial squat) Shoulder Press Alt. Arm Punches

5 (each direction) Band Lateral Lunge (w/center, incline & decline arm abduction)

30 MB Overhead Slams

Tues 11-20-07: (Complete 3 rounds in 40 min.)

1-Lap Around the Bldg.

10-Alt. Arm/Leg Pike Touches (each side)

Row 500 m.

30 GHD Sit Ups

Bike 1 min. up & 1 min. down

5 BB or MB Plank Roll Outs

Wed 11-21-07: (Bench Press 10, 8, 6, 4, 2 Heavy)

(Complete 2 rounds in 25 min.)

50 Push Ups

50 Pull Ups

50 MB pole Sit Up Chest Passes

50 BB Hang High Pulls (men 65-95lb., women 30-50lb)

Fri 11-23-07: (Deadlift 10, 8, 6, 4, 2 Heavy)

(Complete 3 rounds in 25 min.)

20 Box Jumps

20 Lateral Lunges (10 each side)

2-Bag Pulls (men 115lb., women 70lb)

20 GHD Hypers

Mon 11-26-07: (Complete for best time)

1-Lap Around Bldg.

25 Pull Ups

25 Thrusters (men 95lb, women 65lb)

Row 500 m.

25 Thrusters (men 95lb, women 65lb)

25 Pull Ups

1-Lap Around Bldg.

25 Pull Ups

25 Thrusters (men 95lb, women 65lb)

Row 500 m.

25 Thrusters (men 95lb, women 65lb)

25 Pull Ups

2-Laps, 100-Pull Ups, 100 Thrusters, 1000 m. Row

Tues. 11-27-07: (Complete 4 rounds in 45 min.)

10 Lateral Box Hops each side

Lying Leg Raises

KB Shuttle Run (20, 30 40, 50)

20 MB Overhead Rotational Slams (each side)

Bag Carry (women 50-60lb., men 115lb)

Wed 11-28-07: (Complete 3 Rounds)

30 sec. Single SB Plank (each leg) or (60 sec. both legs)

30 SB Knee Tucks

30 SB Lying Hip Lifts (heels on ball)

30 SB Hyperextensions (hands on floor)

30 SB Crunches

(Complete 4 rounds in 30 min.)

5 TGU’s each side (men 30-50lb. women 10-20lb)

5 BB Burpee + Hang Clean + Push Press (women 45-75lb., men 75-115lb)

Fri 11-30-07: (TEAM WORK)

(3)-3 min. rounds of: Bag Pulls (85lb) Most pulls wins

(3)-3 min. rounds of: Push Ups (each team member has 20 sec. to do as many push ups as they can, then the next team member goes. Most push ups wins.)

(3)-3 min. rounds of: Squats holding 20lb. MB (each team member has 20 sec. to do as many push ups as they can, then the next team member goes. Most squats wins)