Partner WOD 7/10/2013
*50 Chin-Ups**
When you reach failure, your partner helps you as much as he really thinks you need it. Take rest if you absolutely need it, but you’re not done till you do 50. Then switch with your partner.
*150 Four-Count Flutter Kicks**
Keep your toes pointed, place both hands under your butt for support of your lower back. Four-count means that each toe comes up twice. The cadence goes: 1 – 2 – 3 – 1. 1 -2 – 3 – 2. Etc. The final number is the count, the 1 -2 – 3 are your toes up. Do it simultaneously with your partner till the 4th number is 150.*50 Push-Ups**
The two authorized rest positions while doing push-ups are up-dog and down-dog. If you don’t know yoga poses, you should learn. Yoga is legit.
*1 min rest. Drink water.**
*50 Lunges**
Straight back, knee touches the ground every time. Better form, less distance is preferred. One knee touch = one. This gets your legs pumping before the distance.
*2.5 Mile Run**
Don’t forget to love every second of it.
**When you get back, do the PT Session all over again. Yeah, the entire thing!!**
Partner WOD 7/12/2013
**30 min AMRAP**(as many rounds as possible)
*5 Push-Ups
*10 Kettlebell Swings
*15 Squats
*200m Run
Partners alternate each round. So P1 works through the entire set while P2 rests. When P1 finishes with the run, P2 can begin, and P1 rests. Continue alternating rounds for 30 minutes. There is not a prescribed KB weight so partners should decide on a kettlebell weight that both can handle. Score total rounds between the two partners.
Just the Tip
This workout is deceptively challenging. Get a partner that can cycle through this workout quickly, keeping the rest time to a minimum. While you are resting try to time how long it takes your partner to complete a round. The goal is to keep that time consistent throughout the entire workout.
Broken Toe WOD 7/18/2013
(broken toe WOD was created due to athlete coming in with a injury from soccer. So we left the toe out of the workout and focused on everything else.)
Warm-up
-Use bands to stretch legs (up and both sides) *wrap band around waist and around middle of the foot. Pull band to create resistance. Hold for two minutes. Move leg to the outside, hold and move leg over opposite leg, hold.
-Squat stretch hold for 5 mins. Push knees out and look forward with chest held high.
WOD
This is a 42 min WOD (Items: Ab mat, Yoga mat, Wall Ball or slam ball Min weight for ball #14, timer)
This is best to do it with a person watching the time or you will drive everyone crazy with the on the minute beeps from your phone.
As many reps as possible on each movement. Keep track of reps.
*4 count flutter kick
*Sit-ups (using ab mat and weight ball)(move ball from over head on floor to stomach when you are upright)
*Game-style push-ups (release hands when chest is on the floor and recover)
1 Min REPS-AMRAP
15 Minute 1st set (5 rounds total)
flutter kick
sit ups
push ups
REST 5 MINS
9 Minute 2nd set (3 rounds total)
flutter kick
sit ups
push ups
REST 3 MINS
6 Minute 3rd set (2 rounds total)
flutter kick
sit ups
push ups
REST 1 MINS
3 Minute 4th set (1 round total)
flutter kick
sit ups
push ups
END-REST
*50 Chin-Ups**
When you reach failure, your partner helps you as much as he really thinks you need it. Take rest if you absolutely need it, but you’re not done till you do 50. Then switch with your partner.
*150 Four-Count Flutter Kicks**
Keep your toes pointed, place both hands under your butt for support of your lower back. Four-count means that each toe comes up twice. The cadence goes: 1 – 2 – 3 – 1. 1 -2 – 3 – 2. Etc. The final number is the count, the 1 -2 – 3 are your toes up. Do it simultaneously with your partner till the 4th number is 150.*50 Push-Ups**
The two authorized rest positions while doing push-ups are up-dog and down-dog. If you don’t know yoga poses, you should learn. Yoga is legit.
*1 min rest. Drink water.**
*50 Lunges**
Straight back, knee touches the ground every time. Better form, less distance is preferred. One knee touch = one. This gets your legs pumping before the distance.
*2.5 Mile Run**
Don’t forget to love every second of it.
**When you get back, do the PT Session all over again. Yeah, the entire thing!!**
Partner WOD 7/12/2013
**30 min AMRAP**(as many rounds as possible)
*5 Push-Ups
*10 Kettlebell Swings
*15 Squats
*200m Run
Partners alternate each round. So P1 works through the entire set while P2 rests. When P1 finishes with the run, P2 can begin, and P1 rests. Continue alternating rounds for 30 minutes. There is not a prescribed KB weight so partners should decide on a kettlebell weight that both can handle. Score total rounds between the two partners.
Just the Tip
This workout is deceptively challenging. Get a partner that can cycle through this workout quickly, keeping the rest time to a minimum. While you are resting try to time how long it takes your partner to complete a round. The goal is to keep that time consistent throughout the entire workout.
Broken Toe WOD 7/18/2013
(broken toe WOD was created due to athlete coming in with a injury from soccer. So we left the toe out of the workout and focused on everything else.)
Warm-up
-Use bands to stretch legs (up and both sides) *wrap band around waist and around middle of the foot. Pull band to create resistance. Hold for two minutes. Move leg to the outside, hold and move leg over opposite leg, hold.
-Squat stretch hold for 5 mins. Push knees out and look forward with chest held high.
WOD
This is a 42 min WOD (Items: Ab mat, Yoga mat, Wall Ball or slam ball Min weight for ball #14, timer)
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