Warm Up:
Dynamic Stretches
3 rounds of:
10 Sit Ups
10 OHS
T&B Inch Worm
WOD:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Ring Rows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Tuesday, November 30, 2010
Monday, November 29, 2010
Tuesday December 1,2010
WOD
AMRAP 20 min:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps
Warm Up
3 rounds of:
25 D/U's
10 Shoulder Rolls
10 Squats
5 Burpies
Mobility:
Shoulders.
AMRAP 20 min:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps
Warm Up
3 rounds of:
25 D/U's
10 Shoulder Rolls
10 Squats
5 Burpies
Mobility:
Shoulders.
Sunday, November 28, 2010
Monday November 29,2010
WOD:
Grace
30 reps
Clean and Jerk
135/95
Warm Up:
Dynamic Stretches
Arm and Leg swings
Then
3 rounds of:
30 D/U's
There and backs
Lunges
Fannie Wackers
Shoulder Dislocates
Skill:
PVC-Jerks
Mobility:
Hamstrings
Glutes
Grace
30 reps
Clean and Jerk
135/95
Warm Up:
Dynamic Stretches
Arm and Leg swings
Then
3 rounds of:
30 D/U's
There and backs
Lunges
Fannie Wackers
Shoulder Dislocates
Skill:
PVC-Jerks
Mobility:
Hamstrings
Glutes
Sunday November 28 2010
Wod
As many rounds as possible 15 min:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows
Warm Up:
3x CFHQ
Skill:
Snatch with bar only. Work technique from yesterday 10 minutes. Include Snatch Balance. Feet begin under hips move in to landing position as you press under bar.
As many rounds as possible 15 min:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows
Warm Up:
3x CFHQ
Skill:
Snatch with bar only. Work technique from yesterday 10 minutes. Include Snatch Balance. Feet begin under hips move in to landing position as you press under bar.
Friday, November 26, 2010
Saturday November 26,2010
Wod
3 rounds of:
15 Power Cleans 155/120
15 Box Jumps
15 Push Ups
Warm Up
Dynamic Stetches
3 rounds of:
30 Seconds D/U's
10 K2C Jumps
3x10 seconds, run like hecks
3 rounds of:
15 Power Cleans 155/120
15 Box Jumps
15 Push Ups
Warm Up
Dynamic Stetches
3 rounds of:
30 Seconds D/U's
10 K2C Jumps
3x10 seconds, run like hecks
Thursday, November 25, 2010
Wednesday, November 24, 2010
November 25 2010
WOD:
"Nate"
2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min
Warm Up:
2 min skipping
Dynamic Stretching
Then:
2 x
1 min plank
1 min squats
1 min leg raises
"Nate"
2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min
Warm Up:
2 min skipping
Dynamic Stretching
Then:
2 x
1 min plank
1 min squats
1 min leg raises
Tuesday, November 23, 2010
November 24 2010
WOD:
Until you lose extension, please dead lift as much as you possibly can without soiling yourself or anyone else. Let's see some PR's!
Until you lose extension, please dead lift as much as you possibly can without soiling yourself or anyone else. Let's see some PR's!
Monday, November 22, 2010
Tuesday November 23 2010
WOD:
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster
Warm Up:
25 D/U's
There and Backs
Crab Walks
Piggy Backs
Inch Worm
Long Jumps
25 D/U's
Mobility:
Pigeon
Hamstrings
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster
Warm Up:
25 D/U's
There and Backs
Crab Walks
Piggy Backs
Inch Worm
Long Jumps
25 D/U's
Mobility:
Pigeon
Hamstrings
Sunday, November 21, 2010
Monday November 22, 2010
Back Squats n'
Bench Press
Then, 3 rds, 1 min each of:
Box Jumps
D/U's
KB Swings
Warm Up:
Dynamic Stretching
3 rounds of:
5 burpies
5 Squats B2B (slow)
15 D/u's
5 jumping Lunges
Bench Press
Then, 3 rds, 1 min each of:
Box Jumps
D/U's
KB Swings
Warm Up:
Dynamic Stretching
3 rounds of:
5 burpies
5 Squats B2B (slow)
15 D/u's
5 jumping Lunges
Saturday, November 20, 2010
Sunday November 21 2010
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 KB Swings
Run 400 meters
Post time and weight to comments
Warm Up:
3 rounds of:
1 min skipping
10 Slow Squats
3 Burpies
5 Hollow Rock
10 Shoulder rolls
Run 400 meters
50 Push-ups
Run 400 meters
50 KB Swings
Run 400 meters
Post time and weight to comments
Warm Up:
3 rounds of:
1 min skipping
10 Slow Squats
3 Burpies
5 Hollow Rock
10 Shoulder rolls
Saturday November 20, 2010
Wod:
Clean and Jerk
Front Squat
Jerk
Back Squat
Jerk
10 rounds with an increase in weight at each round. Bar must not touch ground once round is begun but can rest in any position. If bar touches ground there is a 1 burpie penalty that must be completed after the tenth round.
Warm Up: 3 min out 3 min back
Skill: Work the movement patterns.
Clean and Jerk
Front Squat
Jerk
Back Squat
Jerk
10 rounds with an increase in weight at each round. Bar must not touch ground once round is begun but can rest in any position. If bar touches ground there is a 1 burpie penalty that must be completed after the tenth round.
Warm Up: 3 min out 3 min back
Skill: Work the movement patterns.
Thursday, November 18, 2010
Friday November 19 2010
WOD:
3rd Year Anniversary Wod
21 15 9
Ring Dips
Squats
D/L's BW
This is the first official WOD at Rebel Fitness On Wyndham. I think it was all the equipment we had as well. Limited weight no pull up bars. Good times. Some of us have done this wod every year. I think our times are improving. Anyway. It is short and sweet. See you tomorrow. Looking forward to sharing it with all of you. We will be returning to trainer led wods. It seems we all enjoyed them.
Warm Up
3 rounds of:
15 D/U's
5 slow squats
10 dynamic tension D/L's
4 Burpies
3rd Year Anniversary Wod
21 15 9
Ring Dips
Squats
D/L's BW
This is the first official WOD at Rebel Fitness On Wyndham. I think it was all the equipment we had as well. Limited weight no pull up bars. Good times. Some of us have done this wod every year. I think our times are improving. Anyway. It is short and sweet. See you tomorrow. Looking forward to sharing it with all of you. We will be returning to trainer led wods. It seems we all enjoyed them.
Warm Up
3 rounds of:
15 D/U's
5 slow squats
10 dynamic tension D/L's
4 Burpies
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Wednesday November 17 2010
WOD:
ANGIE
100 Pull Ups
100 Push Ups
100 sit Ups
100 Squats
Warm Up
3x CFHQ
Heather will be running the 5 and 6 pm classes tomorrow. Tracey, Rich, Tifany and myself will be at Ross woking with their wrestling team.
See you on Thursday.
ANGIE
100 Pull Ups
100 Push Ups
100 sit Ups
100 Squats
Warm Up
3x CFHQ
Heather will be running the 5 and 6 pm classes tomorrow. Tracey, Rich, Tifany and myself will be at Ross woking with their wrestling team.
See you on Thursday.
Monday, November 15, 2010
Sunday, November 14, 2010
Monday November 15 2010
Wod
Max rds 12 minutes:
3 Power Snatches @ 75% of 1 RM
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box
Warm Up:
1 min skipping
4 Ring Dips
1 D/H Pull Up
3 Box Jumps
4 rounds
Skill: Snatch Grip Dead Lift
Max rds 12 minutes:
3 Power Snatches @ 75% of 1 RM
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box
Warm Up:
1 min skipping
4 Ring Dips
1 D/H Pull Up
3 Box Jumps
4 rounds
Skill: Snatch Grip Dead Lift
Saturday, November 13, 2010
Sunday November 14 2010
Warm Up:
2 min out 2 min back
Skill:
Movement pattern review.
Wod:
Filthy Fifty
2 min out 2 min back
Skill:
Movement pattern review.
Wod:
Filthy Fifty
Saturday November, 13 2010
50 M Sprint
50 M Walking Lunges
30 Box jump, 24/20 inch box
20 KB Swings 45/35
10 Handstand push-ups
x4
50 M Walking Lunges
30 Box jump, 24/20 inch box
20 KB Swings 45/35
10 Handstand push-ups
x4
Thursday, November 11, 2010
Friday November 12 2010
WOD:
Nancy:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Skill: Overhead Squat
Warm Up:
Med Ball Catch
Piggy Back Rides
Inch worm
x3
Nancy:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Skill: Overhead Squat
Warm Up:
Med Ball Catch
Piggy Back Rides
Inch worm
x3
Wednesday, November 10, 2010
Thursday November 11, 2010
WOD:
5 rounds of:
5 Power Cleans @85% of body weight
5 Ring Rows
10 Box Jumps 24"
20 D/U's
Mobility
Shoulders with bands
Warm Up
3 rounds of:
20 D/U's
3 Burpies
30 sec leg raise
6 clapping push ups
5 rounds of:
5 Power Cleans @85% of body weight
5 Ring Rows
10 Box Jumps 24"
20 D/U's
Mobility
Shoulders with bands
Warm Up
3 rounds of:
20 D/U's
3 Burpies
30 sec leg raise
6 clapping push ups
Tuesday, November 9, 2010
Wednesday November 10, 2010
WOD:
Back Squat
Front Squat
OHS
1 1 1 1 1
Warm Up:
3 rounds of:
Skipping 1 min
Squat Hold 2 min
Push Ups 10
Back Squat
Front Squat
OHS
1 1 1 1 1
Warm Up:
3 rounds of:
Skipping 1 min
Squat Hold 2 min
Push Ups 10
Monday, November 8, 2010
Tuesday November 9, 2010
Wod:
3 rounds of:
30 Kettlebell swings, 1.5 pood
25 Thrusters 45# Bar
20 Pull-ups
Warm Up:
3 rounds of:
20 D/U's
4 Ring Dips
4 Turkish Get ups per arm
5 Box Jumps
Skill: Front Squat. Bar Only
Mobility: Quad, glute.
3 rounds of:
30 Kettlebell swings, 1.5 pood
25 Thrusters 45# Bar
20 Pull-ups
Warm Up:
3 rounds of:
20 D/U's
4 Ring Dips
4 Turkish Get ups per arm
5 Box Jumps
Skill: Front Squat. Bar Only
Mobility: Quad, glute.
Sunday, November 7, 2010
Monday November8 2010
WOD:
4 rounds of:
5 Power Cleans @ 75% of 1RM
25 D/U's.
Strength
Power clean to failure
Warm Up-1x5,1x3,1x2
Warm Up
4 rounds of:
1 Min Skipping
10 Squats
3 Ring Dips
5 Push Ups
4 rounds of:
5 Power Cleans @ 75% of 1RM
25 D/U's.
Strength
Power clean to failure
Warm Up-1x5,1x3,1x2
Warm Up
4 rounds of:
1 Min Skipping
10 Squats
3 Ring Dips
5 Push Ups
Saturday, November 6, 2010
Sunday November 7 2010
WOD:
Chelsea:
5 pull Ups
10 Push Ups
15 Squats
On the minute for 30 minutes
Warm Up:
Three times CFHQ
Mobility:
Quads, Shoulders, Hanging from bar in both Pronated and Supine grip.
As you finish the WOD please use the time to work on skills.
The WOD works like this. You have one minute to complete each round. The quicker you finish the more you rest, if you fail to complete the work in the minute you are done.
Belinda has the rounds/time to beat. We stopped her at 40 some odd rounds. For the rest of us mortals a score around 20 is pretty darn good.
Chelsea:
5 pull Ups
10 Push Ups
15 Squats
On the minute for 30 minutes
Warm Up:
Three times CFHQ
Mobility:
Quads, Shoulders, Hanging from bar in both Pronated and Supine grip.
As you finish the WOD please use the time to work on skills.
The WOD works like this. You have one minute to complete each round. The quicker you finish the more you rest, if you fail to complete the work in the minute you are done.
Belinda has the rounds/time to beat. We stopped her at 40 some odd rounds. For the rest of us mortals a score around 20 is pretty darn good.
Saturday November 6 2010
OPEN GYM TODAY
Great work this past week all!
Come in catch up on a Wod
Skill Work
Great work this past week all!
Come in catch up on a Wod
Skill Work
Thursday, November 4, 2010
Friday November
WOD:
10 - 1
Wall Ball
Power Snatch 95/65
Jumping Pull Ups Waist to bar.
Skill:
Snatch: Burgener Warm Up/snatch pull progressions.
Warm Up:
3 rounds of:
10 Knees high
10 OH Lunges
10 Squats
10 Shoulder Rolls
Mobility: - Glutes
10 - 1
Wall Ball
Power Snatch 95/65
Jumping Pull Ups Waist to bar.
Skill:
Snatch: Burgener Warm Up/snatch pull progressions.
Warm Up:
3 rounds of:
10 Knees high
10 OH Lunges
10 Squats
10 Shoulder Rolls
Mobility: - Glutes
Wednesday, November 3, 2010
Thursday November 4 2010
WOD:
7 Minutes of:
4 Burpies
7 Box Jumps
Strength:
Bench Press/Shoulder Press
Mobility: 15 Minutes of stretching. We all need it! End of class.
Warm Up
5 rounds of:
30 Seconds Skipping
5 Kettle Bell swings
5 Burpies
30 seconds Samson stretch.
7 Minutes of:
4 Burpies
7 Box Jumps
Strength:
Bench Press/Shoulder Press
Mobility: 15 Minutes of stretching. We all need it! End of class.
Warm Up
5 rounds of:
30 Seconds Skipping
5 Kettle Bell swings
5 Burpies
30 seconds Samson stretch.
Tuesday, November 2, 2010
Wednesday November 3, 2010
WOD:
21 15 9
OHWL 45# plate
Ring Dips
B/W D/L
Warm Up:
3 rounds of:
1 Min D/U's
10 Pull Ups
1 Min H/R
Skill:
HSPU/Levers/Ball Ups/Hollow Body
21 15 9
OHWL 45# plate
Ring Dips
B/W D/L
Warm Up:
3 rounds of:
1 Min D/U's
10 Pull Ups
1 Min H/R
Skill:
HSPU/Levers/Ball Ups/Hollow Body
Monday, November 1, 2010
Tuesday November 2, 2010
WOD:
Amrap 15 min of:
10 Thrusters 95/65
10 KB Swings
10 Box Jumps
Warm Up:
3 rounds of:
30 second squat hold
10 Lunges (OH PVC)
30 seconds Sampson stretch
10 Muscle Snatches
Skill: Front Squat (PVC)
Mobility: Quad, Ham, Glute,
Amrap 15 min of:
10 Thrusters 95/65
10 KB Swings
10 Box Jumps
Warm Up:
3 rounds of:
30 second squat hold
10 Lunges (OH PVC)
30 seconds Sampson stretch
10 Muscle Snatches
Skill: Front Squat (PVC)
Mobility: Quad, Ham, Glute,
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