getting old aint for sissies!: June 2014

Monday, June 30, 2014

06/29/2014

I. 500m row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps

II. 21-18-15-12-9-6-3
Hang Power Cleans (65#)
Push Press
Sit up
500m Row after even rounds
Time: 25:03

III. Foam Rolling

06/28/2014

I. 1000m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps

II. "Cindy"
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
Push ups were the hardest part of this WOD.
Rounds = 11 + 5 pull ups

III. Stretch

Friday, June 27, 2014

06/27/2014

I. 1000m Row
3 x
10 PVC Rollouts/20 Squats/10 Lunge Steps/10 Deficit Push ups

II. 3 x
20 Burpees
30 Squats
40 Sit ups
time:12:19

III. Foam Rolling

Wednesday, June 25, 2014

06/25/2014

I. 750m Row
3 x 10 PVC rollouts/20 Squats/10 Lunge Steps

II. 5 x
10 Pull ups
30 Double Unders
3 Tempo Runs
(50m Sprint, 25m walk, 25m jog)
Time: 21:30

III. Stretch

Tuesday, June 24, 2014

I. 10 PVC Rollouts/15 Squats/10 Lunge Steps/Pull up progression/Yogi Squat

II. Front Squats
5 @ 75#
5 @ 80#
5 @ 90#
5 @ 90#
5 @ 90#

III. AMRAP 12 minutes
10 Box Jumps
Lunge Steps down
10 Burpees
Bear Crawl back

Monday, June 23, 2014

06/23/2014

I. 1000m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps/10 deficit Push ups

II. 5 x
adding weight each round
2 Deadlifts
2 Hang Power Cleans
2 Push Jerks

III. AMRAP 14 minutes
2-4-6-8-10
Deadlift (75#)
Hang Power Clean
Push Jerk

IV. Quad Smashing

Sunday, June 22, 2014

06/22/2014

I. 500m Row
3 x 20 Squats/10 PVC Rollouts/10 Lunge Steps/10 Deficit Push ups

II. 21-15-9
400m Run, 200m Run, 100m Run
Thrusters (45#)
Med Ball Cleans
SDLHP
Wall Balls
Burpees

III. Stretching/Foam Rolling

6/20/2014

I. 500m Row
3 x 20 Squats/10 PVC Rollouts/10 Lunge steps

II. Partner WOD
Divide work as you like but KB may not touch the ground (15 burpee penalty)
200m Run w/16kg KB
100 Box Jumps/hold in bottom of Goblet Squat
100 Toes to Bar/hold KB in Overhead position
100 Squats/hold KB in racked position
200m Run w/KB
Time: 18:58

III. Stretch

Thursday, June 19, 2014

06/19/2014

I. 500 m Row
20 Squats
10 PVC Rollouts
10 Lunges
10 PVC Rollouts

II. 500m Row
30-20-10-20-30
Hand Release Push ups
Sit ups
500m Row
Time:16:20

III. Stretching

06/19/2014

I. 500 m Row
20 Squats
10 PVC Rollouts
10 Lunges
10 PVC Rollouts

II. 500m Row
30-20-10-20-30
Hand Release Push ups
Sit ups
500m Row
Time:16:20

III. Stretching

Tuesday, June 17, 2014

06/17/2014

I. 500m Row
3 x
10 PVC Rollouts
20 Squats
15 Lunge Steps

II. Front Squats
10 @ 45#
5 @ 75#
5 @ 95#
3 @ 105#
3 @ 105#
3 @ 105#

25 sit ups between sets

III. Stretch

Monday, June 16, 2014

06/16/2014

I. 600m Row
3 x 10 PVC Rollouts/10 Lunge Steps/10 Squats

II.
80-40-20-40-80
Squats
40-20-10-20-40
Push ups
20-10-5-10-20
Pull ups
Time: 27:03

III. Stretch

06/15/2014

I. 750m Row
3 x 20 Squats/10 PVC Rollouts/10 Lunge Steps

II. "Malcolm"
2 x
50 Sit ups
40 Deadlifts (95#)
30 Back Squats (65#)
20 Over the bar Burpees
10 Shoulder to OH (65#)
Time: 24:05

III. run 1.5 miles

Saturday, June 14, 2014

06/14/2014

I. 1000M Row
3 x
20 Squats
10 PVC Rollouts
10 OHS
10 Lunge Steps
10 Deficit Push ups

II. 5 x 5 Back Squats
5 @ 65#
5 @ 85#
5 @ 95#
5 @ 105#
5 @ 115#

III.
25-20-15
Pull ups

Friday, June 13, 2014

06/13/2014

I. 1200m Run
3 x 20 Squats/10 PVC Rollouts

II. "Snatch Chief"
5 x AMRAP 3 min
3 Power Snatches (65#)
6 Push ups
9 Squats
1 minute rest
Rounds 16 + 3 Snatches

III. Chat

Thursday, June 12, 2014

06/12/2004

I. 500m Row
3 x
20 Squats
10 PVC Rollouts
10 OHS
10 Deficit Push ups

II. 30-25-15-10-5
KB SDLHP
KB Swings
V-ups

III. Stretch

06/11/2014

I. 500m Row
3 x 30 Squats/10 PVC Rollouts

II. 2000m Row
then
4 x
15 Ball Slams
30 Lunge Steps
2 x stairs with slam ball

III. Foam Rolling

Tuesday, June 10, 2014

06/10/2014

I. 500m Row
3 x 20 Squats/10 OHS/10 PVC Rollouts/5 dips

II. Front Squats
5 @ 45#
5 @ 65#
5 @ 75#
5 @ 85#
5 @ 95

III. Foam Rolling

06/09/2014

I. 3.03 mile Run
Time: 31:21
Pace: 10:21

II. 3 x 20 Squats/10 PVC Rollouts/10 Deficit Push ups

III. AMRAP 18 minutes
5 Power Cleans (65#)
5 Pull ups
5 Squat Cleans
30 Double Unders

Rogue Fitness