Category Archives: Uncategorized

10.14.14

Warm Up Strength WOD: Push Press 3, 3, 3, 3, 3 WOD 3 Rounds for time Run 800 meter 10 Dead Lift (135lbs) 10 Burpees over bar 10 Med Ball Slams (10 lbs)

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10.24.2013 WOD

06:30 am Total Conditioning 1 class @ MAX Warm Up (3 mins) [ Side Shuffle in Squat Position . Heavy Ropes . TR-X Pull Ups . Bozu Push Ups . Squat w Bicep Curl . Plank Hold ] x 3 … Continue reading

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06.08.12

6:30 am Surge Total Conditioning Level 2 Circuit (60 secs / max reps per station) x 3 (All stations done with a partner) Burpee / Plank Leg raise with Partner Push Sandbag Squats / Toss to Partner Med Ball Side … Continue reading

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06.07.12

6:30 am Surge Total Conditioning Level 1 Circuit (60 secs / max reps per station) x 3 Burpees with dumbell rows Kettle Bell Swings Burpees with alternating jump in between Sled Pull Push Box Jump (Fast) Med Ball Slam with … Continue reading

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06.06.12

12:30 pm Cardio/Strength training level 2 Circuit (60 secs / max reps per station) x 3 Sled Pull Push Heavy Ropes Hip Thrusters One Arm Clean and Press Sand Bag bent rows + clean and squat Box climb Crawl Out Push … Continue reading

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06.05.12

5:00 pm Cardio/Strength training level 1 Circuit (60 secs / max reps per station) x 3 Mountain Climbers Burpees Weighted Wheel Barrow with Push Up Sled Push Pull Back Lunge while holding 25lb dumb bell Strict Push Ups Jump Jack with … Continue reading

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06.04.12

6:30 am Cardio/Strength training level 2 Circuit (60 secs / max reps per station) x 3 Sprint Drill Agility ladder One leg figure Eights Squat Press on Bosu Ball Kettle Bell swing/squat press One Leg Box Jumps Push up with weighted … Continue reading

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06.01.12

6:30 am Cardio/Strength training level 2 Circuit (60 secs / max reps per station) x 3 Ski Jumps Wheel Barrow pull/push w Burpee Heavy Ropes Burpees Double Kettle Bell Swings Sandbag Cleans w squat Hold V with Rotation Box Jump Burpees … Continue reading

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05.31.12

6:30 am Cardio/Strength training level 1 Circuit (60 secs / max reps per station) x 3 Crossover touch with hip raise Side Plank with Rotation x 2 then switch sides One legged Burpees Crawl out – Push up – crawl back … Continue reading

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05.30.12

6:30 am Cardio/Strength training level 2 Circuit (90 secs / max reps per station) x 2 Hold V while rotation with Kettle Bell Row/Pull Up on Jungle Gym TX Burpee with Kettle bell lift Plank / Inverted Rows overhand/underhand Lunge with … Continue reading

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