Archive for: August, 2011

Wednesday 2011.08.31

Expeditions:

Warmup:

Perform posted recovery/mobility protocols, then:

  • 25 Kip Swings
  • 5 Strict Pull Ups
  • 5 Kipping Pull Ups
  • 20 Hollow Rocks
  • 15 Sit Ups
  • 15 Push Ups

Workout :

3 Rounds for time of:
  • 21 Pull Ups
  • 14 GHD Sit Ups
  • 7 Lateral Plate Push Ups
Post time to complete to comments.

FIT HEMBREES:

Complete as many rounds as possible in 15 minutes of:

  • 10 Kicks to Handstand
  • 10 Broad Jump
  • 10 Walking Lunge

Post round completed to comments.

Tuesday 2011.08.30

Expeditions:

Warmup:

Perform posted Recovery/Mobility protocols, then:

  •  400m Jog
  • 25 Kettlebell Deadlifts @ 1 Pood
  • 25 Push Ups

Then:

  • Burgener Warmup

Strength:

  • Press 3×7 @ 70%

Workout: 

Complete for time:

  • 50 Hang Power Snatches @ 95 lbs
  • 100m Overhead Carry @ 45/25 lbs
  • 50 Deadlifts @ 95 lbs

Post time to complete to comments.

Fit Hembrees:

8 rounds for time of:

  • 30 Squats
  • 30 Situps

Post time to complete workout to comments.

Monday 2011.08.29

Expeditions:

Perform posted Recovery/Mobility for 10 minutes then:

Warm-up:

2 Rounds of:

  • Inch worm w2w
  • 15 Squats
  • 8 Tuck Jumps

Strength:

  • Back Squat 5×5 @ 75%

Workout:
9-15-21

  • Pistols (per leg)
  • Burpees
  • Box Jumps @ 24/20″

Post time to complete workout to comments.

Fit Hembrees:

5 rounds for time of:

  • 21 Push-ups
  • 21 Sit-ups

Post time to complete to comments.

Sunday 2011.08.28

Rest Day!

Saturday 2011.08.27

Expeditions:

Recovery/Mobility for 10 Minutes, then:

Warm-up:

  • 10 Push Ups
  • 20 Hollow Rocks
  • 10 Kicks to Handstand
  • 400m Jog

 Workout:

3 Rounds for time of:

  • 15 Ring Push Ups
  • 15 Second L-Sit
  • 10 Inverted Burpees

Post time to complete workout to comments.

Friday 2011.08.26

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

  • 20 Kipping Swings
  • Inch worm W2W
  • 10 Strict Pull Ups

Workout:

4 Rounds for time of:

  • 20 Pull ups
  • Bear Crawl W2W2W

Post time to complete workout to comments.

Thursday 2011.08.25

Expeditions:

Recovery/Mobility for 10 minutes, then:

Warm-up:

  • 10 Kicks to handstand
  • 5 Squats
  • 25 Push Ups
  • 15 Push Presses at half of WOD weight

Workout:

For time, 21-15-9 reps of:

  • Push Press – 135/95 lbs
  • Front Squat – 135/95 lbs

Post time to complete workout in comments.

Wednesday 2011.08.24

Expeditions:

Perform posted Mobility/Flexibility Protocols:

Warm-up:

  • 20 Hip Extensions
  • 15 Deadlifts @ 35%
  • 5 Deadlifs @ 50%

Workout:

  • Deadlift 3-3-3-3-3

Compare to Thursday 2011.05.26.

Tuesday 2011.08.23

EXPEDITIONS:

Perform posted Recovery/Mobility protocols for 10 minutes, then:

Warm-up:

2 Rounds of:

  • 10 Box Jumps @ 24/20″
  • 20 Hollow Rocks

Workout:

Annie

50-40-30-20 and10 rep rounds of:

  • Double-unders
  • Sit-ups

Post time to comments.

Compare to Thursday 2011.02.10.

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