6-10-13

Begining this week we are going to change some things up for this summer.  We are going to move away from the "Day 1-4 Strength WODs" and put strength into the daily WOD.  We will also be providing you with a couple of options to follow.  I ask that you try to stick with whichever option that you pick for a long enough period of time to see results.  In other words, don't jump from option to option based on what looks good that day.

For right now we are going to try the following 3 programs.

#1 Fitness - this will be geared toward general overall fitness.  Movements in this track will remain fairly simple.

#2 Lady's Only - this track will be geared for the gals.

#3 Power Athlete - this track will focus on creating a more powerful athlete. 


Workout
Mobility
Warm Up

Fitness
1a) Goblet Squat x 8-12 reps x 3 @ 21X0 Rest 45 seconds
1b) Single-Arm Kettlebell Row x 8-10 reps each arm x 3 @ 2010 Rest 45 seconds
1c)  Kettlebell Swings x 15-20 reps x 3 Rest 45 seconds
1d)  Push-Ups x 10-15 reps x 3 @ 2010 Rest 45 seconds

Complete 4 rounds of the following exercises.  Rest 2 minutes between each round:

Against a 2 minute clock perform
Row 250 Meters
Air Squats (Score total number of air squats)

Lady's Only

1)  Hang Power Snatch 5x5; rest 2 min

2a) Heavy (unbroken) Russian KB Swings x 15 x 4 rest 90 seconds

2b) Seated dDB Shoulder Press x 4 x 4 @20x2 (neutral grip) rest 90 seconds

3)    4 Rounds each for time
       25 Hand release push ups
       (rest 1 minute between rounds)

Power Athlete

5 Rounds For Time
10 Pull ups (strict) 
15 Kettlebell Swing -(53/35) 
3 Burpee Broad Jump

*Jump a minimum distance of your body height on each burpee broad jump.