RJPTC WOD 08-03-09

Strength

RJPTC WOD 08-31-09

Strength

"Kettlebell Day"
1-Arm KB Swing
10@ - 10@ - 10@ - 10@

KB Front Squat
10x - 10x - 10x - 10x

Turkish Get-Up
5@ - 5@ - 5@ - 5@

KB Lunge
8@ - 8@ - 8@ - 8@

1-Arm KB Bent-Over Row
8@ - 8@ - 8@ - 8@

6am
Jenn

RJPTC WOD 08-30-09

Olympic

4 Rounds for Time:
20x Squats
20x Push-Ups
10@ Lunges
25x Cone Hops
20x DB Bent-Over-Row

4pm
Tanya
Alex
Sonia
Carolyn
Jane

RJPTC WOD 08-28-09

Endurance

RJPTC WOD 08-27-09

Sprint

10 Rounds for Time:
5x Burpees
5x Ring Rows
5x Dumbbell Deadlift

6am
Kelly
Jenn
Gabe

RJPTC WOD 08-25-09

Olympic

"Fight Gone Bad" See 07/21/09

3 Rounds of 1:00@; 1:00RI of:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Rower

6am
Alex
Kelly

RJPTC WOD 08-24-09

No Group Workout

RJPTC WOD 08-23-09

Strength

Muscle-Ups
2x - 2x - 2x - 2x

Clean & Jerk
6x - 6x - 6x - 6x

Med Ball Reverse Crunches
10x - 10x - 10x - 10x

4pm
Gerald

RJPTC WOD 08-21-09

Sprint See 04/20/09

5 Rounds for Time:
20x Dumbbell Squats
100 Jump Ropes
15@ Mountain Climbers

6am
Gabe
Alex

RJPTC WOD 08-20-09

Strength

Bilateral Dumbbell Cleans
8x - 8x - 8x - 8x

Weighted Barbell Lunges
8@ - 8@ - 8@ - 8@

Kneeling Half Wood Chap
10@ - 10@ - 10@ - 10@

6am
Jenn
Alex

RJPTC WOD 08-18-09

Olympic See 02/17/09

Max Rounds in 15' of:
15x Thrusters (Bar)
15x Reverse Crunches
15x Dumbbell Bent-Over-Row

6am
Jenn
Alex
Kelly

RJPTC WOD 08-17-09

Endurance

RJPTC WOD 08-16-09

Sprint

Maximum Rounds in 15' of:
2@ 360 Lunge
12x Push-Up
24x Cone Hops
12x Inverted Row
12x Thrusters

4pm
Carolyn

RJPTC WOD 08-14-09

Strength
1-Leg Squats
8@ - 8@ - 8@ - 8@

Unilateral Ball Press
8@ - 8@ - 8@ - 8@

Knees-to-Elbows
10 - 10 - 10 - 10

Pull-Ups
5 - 5 - 5 - 5

6am
Gabe
Alex

RJPTC WOD 08-13-09

Olympic See 01/08/09

4 Rounds for Time:
20 Thrusters
20 Reverse Crunches
20 Kettlebell Swings
10@ Side Bridge Hip Lift
20 Hip Snaps

6am
Kelly
Alex

RJPTC WOD 08-11-09

Endurance

"Pyramid"
Class chooses which exercises go with which repetitions
DB Squats
DB Lunges
Push-Ups
Kettlebell Swings (KBS)
Sit-Ups
DB Push Press
10, 20, 30, 40, 50, 60, 60, 50, 40, 30, 20, 10

Final:
10 DB Push Press
20 Push-Ups
30 DB Squats
40 KBS
50 DB Lunges
60 Sit-Ups
50 DB Lunges
40 KBS
30 DB Squats
20 Push-Ups
10 DB Push-Press

6am
Kelly
Jenn
Alex

RJPTC WOD 08-10-09

Sprint

RJPTC WOD 08-09-09

Strength

3 x 10 OH Dumbbell Squats
3 x 10 Front/Side/Rear DB Raises
3 x 10@ 1-Leg Dumbbell Deadlifts
3 x 5 Pull-Ups
3 x 10@ Dumbbell Lunges

4pm
Jenn
Leann

RJPTC WOD 08-07-09

Olympic

4 Rounds for Time:
20x Weighted Jump Squats
20x Push-Ups
10@ Lunges
10x Pull-Ups (Band if Needed)

6am
Kelly

RJPTC WOD 08-06-09

Endurance See 03/22/09

3 Rounds for Time:
21 Reverse Crunch
21 KB Swings
21 Push-Ups
21 Ring Rows
21 Box Jumps
21 Back Hyperextensions
21@ Lunges

6am
Jenn

RJPTC WOD 08-04-09

Sprint

3 Rounds for Time:
25x Squats
15x Push-Ups
25x Deadlifts
400m Run

6am
Jenn
Alex

RJPTC WOD 08-02-09

Olympic

4 Rounds for Time:
20x Weighted Jump Squats
20x Push-Ups
10@ Lunges
10x Pull-Ups (Band if Needed)

4pm
Jenn
Carolyn