Category Archives: Senior Fitness

WOD 32018

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Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots Originally posted 2015-06-23 13:03:51.

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WOD 4-29-2015

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Warm-up 3 rounds 8 minutes cap 10 huggers 10 push up release 10 air squats 10 each side, side shoulder circles to front and back Metcon 2 minutes standard Push-ups 30 seconds rest 2 minutes pull up close grip (hands out grip) 30 seconds rest 2 minutes wide arm Push-ups 30 seconds rest 2 minutes dead lifts 30 seconds rest […]

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WOD 4-23-2015

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Warm-up 3 Rounds NFT (not for time) 5 Hand release Push-ups 8 over head squats PVC 10 ab mat sit ups Metcon AMRAP time caps 20 minutes 5 Handstand push-ups 10 1-legged squats/Pistols 15 Pull-ups or ring rows Originally posted 2015-04-23 09:30:17.

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WOD 4-21-2015

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Warmup  (No Measure) 3 Rounds NFT (not for time) 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 8 ring rows Metcon (AMRAP – Reps) 4 min AMRAP C2B Pullups- Chest to Bar Pull-ups rest 30 Seconds 4 Min AMRAP Dead lifts (135/95) rest 30 seconds 4 Min AMRAP Toes 2 Bar rest 30 seconds 4 Min […]

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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WOD 4-9-2015

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Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010. Originally posted 2015-04-09 13:20:02.

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WOD 4-7-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down […]

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WOD 4-4-2015

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Sets: tabata Reps: 20 on 10 secs off 3 minutes rest between sets Intensity: beginners Process RX: do exercise as prescribed repetitions warm up 1 sets: 30 seconds march in place 20 air squat 20 seconds huggers: Move your arms forward and then reverse 20 sec tri over head extensions Workout: air squat pushups crunches mountain climber med ball clean […]

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WOD 4-1-2015

Sets: 1 for time Reps: 75x shots For time Intensity: beginners Process RX: this means do 1 round of prescribed repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on top than […]

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