"TABATA AGAIN"
STEP UPS
PRESS
SIT-UPS
SQUATS
WORK 20SEC RECOVER 10SEC
8 ROUNDS PER MOVEMENT
OCTOBER 24. 2008
20 MIN TWIST & HANG
HANGING WINDSHIELD WIPERS
RUSSIAN TWIST
PULL-UPS
DB T TWIST
MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS
HANGING WINDSHIELD WIPERS
RUSSIAN TWIST
PULL-UPS
DB T TWIST
MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS
OCTOBER 23. 2008
20 MINS IN 1 MIN
GHD KB PRESS
HSPU
GHB SIT-UPS W/ 20LBS MB
MUSCLE-UPS
MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS
GHD KB PRESS
HSPU
GHB SIT-UPS W/ 20LBS MB
MUSCLE-UPS
MAX REPS IN 1MIN PER MOVEMENT
5 ROUNDS
OCTOBER 22. 2008
"THRUSTER - BREATHING LADDER"
30LBS DB THRUSTER AND DEEP BREATH
1 - 20 -1 FOR TIME
LOOKS LIKE THIS
1 THRUSTER 1 BREATH
2 THRUSTERS 2 BREATHS
3 THRUSTERS 3 BREATHS
UP TO 20 THRUSTERS 20 BREATHS
19 THRUSTERS 19 BREATHS
18 THRUSTERS 18 BREATHS
17 THRUSTERS 17 BREATHS
BACK DOWN TO 1 THRUSTER 1 BREATH
30LBS DB THRUSTER AND DEEP BREATH
1 - 20 -1 FOR TIME
LOOKS LIKE THIS
1 THRUSTER 1 BREATH
2 THRUSTERS 2 BREATHS
3 THRUSTERS 3 BREATHS
UP TO 20 THRUSTERS 20 BREATHS
19 THRUSTERS 19 BREATHS
18 THRUSTERS 18 BREATHS
17 THRUSTERS 17 BREATHS
BACK DOWN TO 1 THRUSTER 1 BREATH
OCTOBER 21. 2008
"DAMIEN'S LADDER"
SQUATS, PUSH-UPS, SIT-UPS, TUCK JUMPS
1MIN, 45SEC, 30SEC, 15SEC
MAX REPS IN 3 ROUNDS
SQUATS, PUSH-UPS, SIT-UPS, TUCK JUMPS
1MIN, 45SEC, 30SEC, 15SEC
MAX REPS IN 3 ROUNDS
OCTOBER 20. 2008
"9TH INNING STRETCH"
1 RUN 100M
2 PULL-UPS
3 KB SNATCH L + R
4 LUNGES L + R
5 BOX JUMPS
6 PUSH-UPS
7 SQUATS
8 SIT-UPS
9 PRESS
10 BURPEE PULL-UPS
LOOKS LIKE THIS
RUN
RUN, 2 PULL-UPS
RUN, 2 PULL-UPS, 3 KB SNATCH
RUN, 2P-U, 3 KB SNATCH, 4 LUNGES
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS, 6 PUSH-UPS
1 RUN 100M
2 PULL-UPS
3 KB SNATCH L + R
4 LUNGES L + R
5 BOX JUMPS
6 PUSH-UPS
7 SQUATS
8 SIT-UPS
9 PRESS
10 BURPEE PULL-UPS
LOOKS LIKE THIS
RUN
RUN, 2 PULL-UPS
RUN, 2 PULL-UPS, 3 KB SNATCH
RUN, 2P-U, 3 KB SNATCH, 4 LUNGES
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS
RUN, 2P-U, 3 KB, 4 LUNGES, 5 BOX JUMPS, 6 PUSH-UPS
OCTOBER 18. 2008
"TEN WHAT"
10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS
10 ROUNDS FOR TIME
10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS
10 ROUNDS FOR TIME
OCTOBER 17. 2008
"FOR THE BOYZ"
KTE
PULL-UPS
RING DIPS
21, 15, 9, 15, 21
THEN
PUSH-UPS
ROMAN PRESS
HSPU
21, 15, 9, 15, 21
FOR TIME
KTE
PULL-UPS
RING DIPS
21, 15, 9, 15, 21
THEN
PUSH-UPS
ROMAN PRESS
HSPU
21, 15, 9, 15, 21
FOR TIME
OCTOBER 16. 2008
"WHAT THE LADIES WANT"
200M RUN
20 OHS
20 LUNGES
20 BOX JUMPS
20 SIT-UPS
100M RUN BACKWARDS
5 ROUNDS FINISH WITH 400M RUN
FOR TIME
200M RUN
20 OHS
20 LUNGES
20 BOX JUMPS
20 SIT-UPS
100M RUN BACKWARDS
5 ROUNDS FINISH WITH 400M RUN
FOR TIME
OCTOBER 15. 2008
"GRACE"
30 CLEAN AND PRESS 135LBS
FOR TIME
THEN
"JONESCRAWL"
10 DEADLIFTS 115% OF BODY WEIGHT
25 BOX JUMPS 24'
3 ROUNDS FOR TIME
30 CLEAN AND PRESS 135LBS
FOR TIME
THEN
"JONESCRAWL"
10 DEADLIFTS 115% OF BODY WEIGHT
25 BOX JUMPS 24'
3 ROUNDS FOR TIME
OCTOBER 11. 2008
"UNWORTHY"
SQUATS 80, KB SWING 40, PULL-UP 20
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 20, KB SWING 10, PULL-UP 5
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 80, KB SWING 40, PULL-UP 20
FOR TIME
SQUATS 80, KB SWING 40, PULL-UP 20
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 20, KB SWING 10, PULL-UP 5
SQUATS 40, KB SWING 20, PULL-UP 10
SQUATS 80, KB SWING 40, PULL-UP 20
FOR TIME
OCTOBER 9. 2008
KB TABATA
KB SWING
KB SNATCH
KB CLEAN/PRESS
KB SQUAT
20SEC WORK, 10SEC RECOVER
8 ROUNDS PER MOVEMENT
KB SWING
KB SNATCH
KB CLEAN/PRESS
KB SQUAT
20SEC WORK, 10SEC RECOVER
8 ROUNDS PER MOVEMENT
OCTOBER 8. 2008
10 FOR 10
10 BOX JUMPS
EVERY MIN FOR 10 MIN
TFR PROBIE WOD
"FIGHT GONE BAD"
TC BASKETBALL
"CRAZY LADY"
10 BOX JUMPS
EVERY MIN FOR 10 MIN
TFR PROBIE WOD
"FIGHT GONE BAD"
TC BASKETBALL
"CRAZY LADY"
OCTOBER 7. 2008
"TIRE RELAY"
5 TIRE FLIPS / JUMP IN/OUT
25M TIRE DRAG
30M FARMERS WALK
25M TIRE DRAG
5 TIRE FLIP / JUMP IN/OUT
1 PERSON PER TEAM
WHILE 2 OTHERS DO BELOW
10 SIT-UPS
10 PUSH-UPS
10 BACK EXT
10 SQUATS
50 JUMP ROPE
MAX ROUNDS IN 30 MIN
TFR PROBIE WOD
"CRAZY LADY"
5 TIRE FLIPS / JUMP IN/OUT
25M TIRE DRAG
30M FARMERS WALK
25M TIRE DRAG
5 TIRE FLIP / JUMP IN/OUT
1 PERSON PER TEAM
WHILE 2 OTHERS DO BELOW
10 SIT-UPS
10 PUSH-UPS
10 BACK EXT
10 SQUATS
50 JUMP ROPE
MAX ROUNDS IN 30 MIN
TFR PROBIE WOD
"CRAZY LADY"
OCTOBER 4. 2008
"FILTHY FIFTY"
50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 LUNGES
50 KTE
50 PUSH PRESS
50 BACK EXT
50 WALL BALL
50 BURPEES
50 DOUBLE UNDERS
FOR TIME
50 BOX JUMPS
50 PULL-UPS
50 KB SWINGS
50 LUNGES
50 KTE
50 PUSH PRESS
50 BACK EXT
50 WALL BALL
50 BURPEES
50 DOUBLE UNDERS
FOR TIME
OCTOBER 3. 2008
"LIFTING TABATA"
135LB SQUATS (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
35LB KB SNATCH / CLEAN AND PRESS
L 30SEC, R 30 SEC 4MIN TOTAL
135LB DEADLIFT (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
RING PULL-UPS
20SEC WORK, 10SEC RECOVER
MAX REPS
135LB SQUATS (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
35LB KB SNATCH / CLEAN AND PRESS
L 30SEC, R 30 SEC 4MIN TOTAL
135LB DEADLIFT (WITH 10' CHAIN)
20SEC WORK, 10SEC RECOVER
RING PULL-UPS
20SEC WORK, 10SEC RECOVER
MAX REPS
OCTOBER 2. 2008
"CRAZY LADY"
KB SWINGS
MOUNTAIN CLIMBER
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10
FOR TIME
KB SWINGS
MOUNTAIN CLIMBER
SQUATS
BURPEES
PRESS
100M RUN
15, 14, 13, 12, 11, 10
FOR TIME
OCTOBER 1. 2008
"THAT'S IT"
8 PULL-UPS
8 PUSH-UPS
8 ATOMIC SIT-UPS
8 BOX JUMPS
8 DIPS
8 KTE
8 DB PUSH PRESS
30M BEAR CRAWL
30M FARMER WALK
3 ROUNDS
8 PULL-UPS
8 PUSH-UPS
8 ATOMIC SIT-UPS
8 BOX JUMPS
8 DIPS
8 KTE
8 DB PUSH PRESS
30M BEAR CRAWL
30M FARMER WALK
3 ROUNDS
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