RJPTC WOD 07-31-09

SPRINT

RJPTC WOD 07-30-09

ENDURANCE

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

6am
Jenn

RJPTC WOD 07-28-09

STRENGTH

RJPTC WOD 07-27-09

OLYMPIC

RJPTC WOD 07-26-09

SPRINT

4 Rounds for Time:
20x Burpees
20x Wall Ball

4pm
Leanne
Alex

RJPTC WOD 07-24-09

ENDURANCE

RJPTC WOD 07-23-09

STRENGTH
"Dumbbell Day"
DB Squats
10 - 10 - 10
DB Rotatational Push-Ups
10 - 10 - 10
DB Lunge
10 - 10 - 10
DB Bent Over Row
10 - 10 - 10
DB Deadlift
10 - 10 - 10
DB Thrusters
10 - 10 - 10
DB Reverse Flys
10 - 10 - 10

6am
Jenn
Gabe
Alex

RJPTC WOD 07-21-09

OLYMPIC
"Fight Gone Bad" See 04/17/09

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

6am
Alex
Jenn

RJPTC WOD 07-20-09

SPRINT

RJPTC WOD 07-19-09

ENDURANCE

5 Rounds for Time:
40 Kettlebell Swings
20 Push-Ups
10@ 1-Arm Dumbbell Thrusters
10 Pull-Ups (Band if Needed)
100 Reverse Jump Ropes

4pm
Jenn (44lb KB, 20lb DB, Mix of R/Bl Bands): 34:30 WAY TO GO!!!!

RJPTC WOD 07-17-09

STRENGTH

RJPTC WOD 07-16-09

OLYMPIC

For Time:
75x Squats
75x Push-Ups
25@ Split Lunges
50x Knees-to-Elbows
250 Jump Ropes

6am
Jenn
Gabe
Alex

RJPTC WOD 07-14-09

SPRINT

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

4 x 45" Push-Up Bridge
4 x 20"@ Side Bridge

6am
Jenn
Alex

RJPTC WOD 07-13-09

ENDURANCE

RJPTC WOD 07-12-09

STRENGTH

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

Bilateral KB/DB Cleans
8x - 8x - 8x - 8x - 8x

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

4pm
Alex

RJPTC WOD 07-10-09

OLYMPIC

RJPTC WOD 07-09-09

SPRINT

"Tabata" (8 x [20sec "on"/10sec "off"]) of the following:
1-2 min rest between rounds

Squats
Reverse Crunches
Split Lunges
Push-Ups
Cone Hops

6am
Jenn
Gabe

RJPTC WOD 07-07-09

ENDURANCE

For Time: Divided any way you want

100x Squats
100x Buttefly Sit-Ups
100x Push-Ups
100x Pull-Ups (band if needed)

6am
Jenn
Gabe

RJPTC WOD 07-06-09

STRENGTH

RJPTC WOD 07-05-09

NO GROUP WORKOUT

RJPTC WOD 07-03-09

NO GROUP WORKOUT

RJPTC WOD 07-02-09

ENDURANCE See 05-07-09
"Mini-Filthy Fifties"
30 Box Jumps
30 Kettlebell Swings
30 Pull-Ups
30 Walking Lunges
30 Knees-to-Elbows
30 Push Press
30 Back Hyperextensions
30 Wall Ball
30 Burpees
80 Jump Ropes

6am
Jenn
Gabe
Alex
Kathryn