RJPTC WOD 04-30-09

Endurance

RJPTC WOD 04-28-09

Olympic
7 Rounds of:
10 Thrusters
10 Sit-Ups
10 Burpees

6am
Kelly
Jenn

RJPTC WOD 04-27-09

Strength

RJPTC WOD 04-26-09

Sprint

3 Rounds for Time:
400m Run
20 Box Jumps
10 Ring/Parallel Dips
10 Overhead Squats

4pm
Kelly
Jenn

RJPTC WOD 04-24-09

Strength
Deadlift [.8(1.5BW)]
8 - 8 - 8 - 8 - 8

Negative Pull-Ups
8 - 8 - 8 - 8 - 8

Hang Pike-Straddle-Pike
10 - 10 - 10 - 10 - 10

6am
Kelly (3 sets of last two exercises)

RJPTC WOD 04-23-09

Olympic See 01-08-09

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

6am
Gabe
Jenn

RJPTC WOD 04-21-09

Strength

OH Squat
8 - 8 - 8 - 8 - 8

Rope Climb
1x - 1x - 1x - 1x - 1x

Bench Press
8 - 8 - 8 - 8 - 8

6am
Jenn

RJPTC WOD 04-20-09

Sprint

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

6am
Kelly

RJPTC WOD 04-19-09

Endurance

3 Rounds for Time:

60 Kettlebell Swings
200 Jump Ropes
30 Push-Ups
10@ Elbow-to-Knee Roll

4pm
Leann
Gabby
Ken
Alex

RJPTC WOD 04-17-09

Sprint
"Fight Gone Bad" See 03/09/09

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

6am
Kelly

RJPTC WOD 04-16-09

Strength

Front Dumbbell Squats
6 - 6 - 6 - 6 - 6

Weighted Ring Row
6 - 6 - 6 - 6 - 6

Weighted Back Hyperextension
10 - 10 - 10 - 10 - 10

6am
Gabe
Jenn
Kelly

RJPTC WOD 04-14-09

Sprint

Maximum Rounds in 15 min of:

15x Weighted Squats
10x Push-Ups
10x Sit-Ups

6am
Jenn
Kelly

RJPTC WOD 04-13-09

NO WORKOUT--EASTER

RJPTC WOD 04-12-09

NO WORKOUT--EASTER

RJPTC WOD 04-10-09

Endurance

RJPTC WOD 04-09-09

Sprint

3 Rounds for Time:
400m Run
30 Deep Thrusters
15 Ring Rows

6am
Jenn
Kelly
Gabe

RJPTC WOD 04-07-09

Endurance

"Pyramid" See 10-19-08
5@ Split Lunges
10 Reverse Crunches
15@ Lunges
20 Push-Ups
25 Thrusters (weighted)
30 Butterfly Sit-Ups
35 Bent-Over-Rows (weighted)
40 Hip Snaps
45 Air Squats
50 Jump Ropes
50 Jump Ropes
45 Air Squats
40 Hip Snaps
35 Bent-Over-Rows (weighted)
30 Butterfly Sit-Ups
25 Thrusters (weighted)
20 Push-Ups
15@ Lunges
10 Reverse Crunches
5@ Split Lunges

6am
Jenn
Kelly

RJPTC WOD 04-06-09

Olympic

RJPTC WOD 04-05-09

Strength

Dumbbell Cleans
6 - 6 - 6 - 6 - 6

Incline Bench Press
6 - 6 - 6 - 6 - 6

Weighted Tuck-Ups
6 - 6 - 6 - 6 - 6

RJPTC WOD 04-03-09

Olympic

RJPTC WOD 04-02-09

Endurance See 01/11/09

Mini-"Filthy Fifties"
30 Box Jumps
30 KB/DB Swings
30 Pull-Ups
30 Walking Lunges (Each Leg)
30 Knees to Elbows
30 Push Press (45lb)
30 Back Hyperextensions
30 Wall Ball
30 Burpees
80 Jump Ropes

6am
Kelly
Gabe