Tuesday, January 31, 2012

Wednesday, 2/01/2012

Warm up: Choice

Strength: Bench 5 sets 3 reps

WOD: for time
-ball slams
-knees to elbows

Post bench weight and time for WOD

Tuesday, 1/31/2012

Work out is on the Board!

Sunday, January 29, 2012

Monday, 1/30/2012

Warm up: 10 minutes row, run or Aerodyne bike

Strength: Rest

WOD: On the minute for 20 minutes
-5 thrusters 95#/65#

Immediately upon finishing
For time:
5 rounds
-10 burpees
-7 pull ups

Post time

Thursday, January 26, 2012

Friday, 1/27/2012


Warm up: Choice

Strength: Rest

For Time Complete in order:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees

Do not cheat this workout. Get full range of motion! Use a target for the wall balls for depth. I.E butt to a ball.
Do not count wall ball rep if you don't hit the top line.
Time does not matter if you are not getting the full rep done!
On ab mats make sure your hands are getting to the floor behind your head and in front of your toes.

If you can have a partner judge and count your reps for you!
Remember... Be honest with yourself. Do not post RX if your reps were not perfect.

Wednesday, January 25, 2012

Thursday, 1/26/2012

REST DAY!!! Rest up and get ready for Friday! It will be fun!

Tuesday, January 24, 2012

Wednesday, 1/24/2011

Warm up: choice

Strength: rest

WOD: amrap 30 minutes
-15 double unders
-15 ghd sit ups
-5 supine ring pull ups
-50 jump rope singles
-10 true push ups

Post rounds completed

Monday, January 23, 2012

Tuesday, 1/24/2012

Warm up: row or aerodyne bike 10 minutes

Strength: deadlift 3 sets 5 reps at 75% 5 rep Max

WOD: on the minute for 10 minutes
45% body wt
-5 deadlift
-5 hang power cleans
-5 thrusters
10 burpee penalty for each round not completed in the one minute completed at end of workout
If you can keep going after 10, do it. Try to get to 20. No penalty after 10 just stop at failure.
Post deadlift weight and weight used for WOD

Sunday, January 22, 2012

Monday, 1/23/2012

Warm up: Choice

Strength: Bench 4 sets 10 reps

WOD: for time
-double unders
-ghd sit ups

Post weight for bench and time

Thursday, January 19, 2012

Friday, 1/20/2012

Warm up: Choice

Strength: press 3 sets 10 reps

WOD: for time
-body weight dead lift
-kettle swings 70#/55#
Dead lifts are touch and go. Do not bounce the weight and do not drop the bar.
Penalty is 7 burpees done as soon as you break and before continuing

Post press weight and time

Wednesday, January 18, 2012

Tuesday, January 17, 2012

Wednesday, 1/18/2012

Warm up: Choice

Strength: rest

WOD: for time
-wall balls 20#/15#
-ghd sit ups
-pull ups
-ball slams

Post time

Tuesday, 1/17/2012

Warm Up: Row or Ride

Strength: Bench 3 sets 20 reps

WOD: Tabata Intervals. 20 seconds on 10 seconds off. 8 rounds per exercise.

Row for Calories.
Rest 1 minute
Pull ups
Rest 1 minute
GHD Sit ups
Rest 1 minute
True Push ups, knees and hips need to stay off the floor, with hand release at the bottom.
Rest 1 minute
Bar dips

Score is lowest amount of reps in a round for each exercise

Post scores and weight for Bench

Sunday, January 15, 2012

Monday, 1/16/2012

Warm up: Short Run, row or ride, followed by some dynamics

Strength: Rest

WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Squats 225#/135# Keep good form, get full depth or don't count the rep!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.

Penalty: If you have to break at any time, or your form fails, which should be considered a break. (If your form fails you should be racking the weight!)
Perform 7 burpees before starting again!

Post weight and time for WOD

Thursday, January 12, 2012

Friday, 1/13/2012

Warm up: Choice

Strength: weighted pull ups 5 sets Max reps:

WOD: get as far as you can until failure
odd #s kettle swings 70#/55#
even #s push ups
1-3-5-7-9-11-13-15-17 and so on kettles
2-4-6-8-10-12-14-16-18 and so on push ups
so first round is 1 kettle swing and 2 push ups then 3 and 4 and so on until you cannot get set unbroken.
Time cap for this WOD is 15 minutes.

Post pull ups weight and reps and rounds completed for the WOD.

Monday, January 9, 2012

Tuesday, 1/10/2012

Warm up: Short Run, row or ride, followed by some dynamics

Strength: Press 3 sets 10 reps

WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Touch and Go dead lift. 225#/135# Keep good form, do not bounce the weight off the floor!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.

Post press weight and time for WOD.

Sunday, January 8, 2012


Just an FYI, OIT Softball will be in the gym for the next month. They will be in on Monday, Wednesday, and Friday at 6:00 a.m.

Monday, 1/09/2012

Warm up: Run, Ride, or Row 10 minutes

Strength: Find 5 rep max of Back Squat

WOD: 3 rounds each as fast as possible
Rest 3 minutes between rounds
-10 Ball Slams
-10 Pull Ups
-10 Push Ups
-10 Burpees

Post Weight for five rep squat, and time for each of 3 rounds.

Thursday, January 5, 2012

Friday, 1/6/2012

If you have not completed the testing, do one of them

Please do not use the new bikes. They are not quite ready.

Warm up: Choice

Strength: none

WOD: for time
-true push ups
-ghd sit ups
-ball slams
-back extensions

Post time

Wednesday, January 4, 2012

Thursday, 1/5/2012

If you did not do Wednesday, do it today. If you have already completed it pick a WOD or a weakness to work on.

Tuesday, January 3, 2012

Wednesday, 1/4/2012

Warm up: Choice

Strength: testing
Find 5 rep Max for deadlift

WOD: progressive pull ups
On the minute increase reps by one until you cannot complete reps in the minute. Ie start with one rep the first minute then 2 the second minute and so on.

Post deadlift weight and rounds completed.

Monday, January 2, 2012

Tuesday, 1/3/2012

If you did not do Monday's Workout, do it today. If you did then do the following: This will also be the WOD for Wednesday, so if you made both workouts for Monday and Tuesday, then Take Wednesday as an off day.

Warm up: Choice

Strength: Power Clean 4 reps on the minute for 10 minutes. Pick a tough weight.

WOD: 5 rounds
-Row 250m sprints
Rest is 3x time of row.

Post power clean weight and row times.

Sunday, January 1, 2012

This week

This week will be a testing week. We are trying to establish base lines for the workouts that will be following in the coming months. FORM IS A MUST. Do not sacrifice.
Ask Pete, Jason, or Jake to watch the lift to make sure your form is ok. It is important to establish these bases to know where you need to be for the workouts.
Make sure you record everything in your journals.

Monday, 1/2/2012

Warm up: Choice

Strength: Bench find your 5 rep Max

WOD: not for time complete
-max rep pull ups 1 set
-max rep double unders. 3 chances take best score
-10 50 yard sprints Max effort.
Rest as needed for everything.

Post bench 5 rep weight and reps for each exercise