Strength:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Amrap
7 min of:
5 Long Jumps
There
Cross overs
Back
Monday, February 28, 2011
Sunday, February 27, 2011
Monday February 28 2011
21 15 9 15 21
Double Unders
Burpies
Mountain Climbers
Warm Up
Dynamic Stretching
3 rounds of:
10 Squats
10 Shoulder Rolls
10 Bicycles
Double Unders
Burpies
Mountain Climbers
Warm Up
Dynamic Stretching
3 rounds of:
10 Squats
10 Shoulder Rolls
10 Bicycles
Saturday, February 26, 2011
Sunday February 27th 2011
Strength
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Then:
4 rounds of:
50 D/U's
TnB Sprint
15 KB swings (Heavy)
25 Mountain climbers. Left/Right is one.
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Then:
4 rounds of:
50 D/U's
TnB Sprint
15 KB swings (Heavy)
25 Mountain climbers. Left/Right is one.
Friday, February 25, 2011
Thursday, February 24, 2011
Friday February 25 2011
Buy in: 100 D/U's
10-0-5
SDHP
Push Press
Wipers
Buy Out: 15 HSPU
Use 95/65 #'s for all reps.
Warm Up:
1xCFHQ
5-0-5
SDHP
PP
Wipers
10-0-5
SDHP
Push Press
Wipers
Buy Out: 15 HSPU
Use 95/65 #'s for all reps.
Warm Up:
1xCFHQ
5-0-5
SDHP
PP
Wipers
Wednesday, February 23, 2011
Thursday February 24 2011
Warm Up:
15 minutes get warm.
Then as promised something a little challenging after two days of strength and technique.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45# dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
15 minutes get warm.
Then as promised something a little challenging after two days of strength and technique.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45# dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Tuesday, February 22, 2011
Wednesday February 23 2011
Snatchtaliscious
WOD: 2 power snatches on the minute for 15 minutes.
Warm Up:
TnB Lunges, High Knees, Fannie Wackers
Skill: Burgner x 3, snatch balances.
Wod is to be completed at 65% of your SRM
WOD: 2 power snatches on the minute for 15 minutes.
Warm Up:
TnB Lunges, High Knees, Fannie Wackers
Skill: Burgner x 3, snatch balances.
Wod is to be completed at 65% of your SRM
Monday, February 21, 2011
Tuesday February 22, 2011
Strength: W/O "B"
3x5 Squat
3x5 S/P
3x5 Power Cleans
Warm Up.
Dynamic Stretching
3 rounds of:
1 minute skipping
1 minute plank
Then TnB
Burpie Long Jumps
3x5 Squat
3x5 S/P
3x5 Power Cleans
Warm Up.
Dynamic Stretching
3 rounds of:
1 minute skipping
1 minute plank
Then TnB
Burpie Long Jumps
Monday February 22 2011
Good Monday to everyone.
No classes today, regular schedule back on Tuesday.
No classes today, regular schedule back on Tuesday.
Sunday, February 20, 2011
Sunday February 20, 2011
21 15 9
Virtual shovelling 45/35
There-Lunges with weight.
Ring Rows
Back-sprint
Box Jumps
Warm Up:
Dynamic Srtetching
3 rounds of Skipping, bicycling, leg raises, push ups and squat hold.
Strength:
Virtual shovelling 45/35
There-Lunges with weight.
Ring Rows
Back-sprint
Box Jumps
Warm Up:
Dynamic Srtetching
3 rounds of Skipping, bicycling, leg raises, push ups and squat hold.
Strength:
Saturday, February 19, 2011
Saturday February 19 2011
Wod:
5 x HSPU
10 x KB Swing
15 D/U's
Warm Up:
15 Min, get warm.
Strength:
Ring Dip or OHS 3 3 3
Increase load with each set
5 x HSPU
10 x KB Swing
15 D/U's
Warm Up:
15 Min, get warm.
Strength:
Ring Dip or OHS 3 3 3
Increase load with each set
Thursday, February 17, 2011
Friday February 18 2011
Warm Up
3 rounds of:
1 min skipping
T and B
Lunges
Broad Jumps
Wod:
100 Sit Ups
50 Squats
100 Double Unders
50 Jumping Pull ups
100 Box Jumps
50 Kb Swings
100 Push Ups
3 rounds of:
1 min skipping
T and B
Lunges
Broad Jumps
Wod:
100 Sit Ups
50 Squats
100 Double Unders
50 Jumping Pull ups
100 Box Jumps
50 Kb Swings
100 Push Ups
Wednesday, February 16, 2011
Thursday February 17, 2011
Strength
3x3 dead Lift
Wod:"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
3x3 dead Lift
Wod:"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Tuesday, February 15, 2011
Wednesday February 16, 2011
Warm Up,
Dynamic Stretching, play time
mobility
Skill Day:
Choose a gymnastic skill and strength element and work on them.
Dynamic Stretching, play time
mobility
Skill Day:
Choose a gymnastic skill and strength element and work on them.
Monday, February 14, 2011
Tuesday February 15, 2011
Warm Up,
4 rounds of:
10 squats
20 D/U's
10 Shoulder Rolls
5 pull ups
Strength:
Bench Press
1 1 1 1 1 1 1
Mobility:
Top to bottom.
4 rounds of:
10 squats
20 D/U's
10 Shoulder Rolls
5 pull ups
Strength:
Bench Press
1 1 1 1 1 1 1
Mobility:
Top to bottom.
Sunday, February 13, 2011
Happy Monday! February 14, 2011
3 rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45# bar
21 Wall Ball shots,
21 Thrusters, 45 # bar
21 Squat cleans 45# bar
Warm Up: Dynamic Stretching
then,
3 rounds of:
30 seconds skip
30 seconds bicycle
30 seconds box jumps
21 Burpees, get air (6")
21 Squat snatches, 45# bar
21 Wall Ball shots,
21 Thrusters, 45 # bar
21 Squat cleans 45# bar
Warm Up: Dynamic Stretching
then,
3 rounds of:
30 seconds skip
30 seconds bicycle
30 seconds box jumps
Saturday, February 12, 2011
Sunday February 13 2011
W/U, 3 rounds of:
1 min skipping
5 box jumps
10 push-ups
30 second squat hold
Strength: DL 3-3-3-3-3
WOD
5 rounds:
3 Power Snatches, 3 Snatch Pulls ,3 Power Snatches
Use 60%-70% of SRM. You may not drop the bar. If you do perform, an equal number of burpees.
Rest 2 min between sets.
1 min skipping
5 box jumps
10 push-ups
30 second squat hold
Strength: DL 3-3-3-3-3
WOD
5 rounds:
3 Power Snatches, 3 Snatch Pulls ,3 Power Snatches
Use 60%-70% of SRM. You may not drop the bar. If you do perform, an equal number of burpees.
Rest 2 min between sets.
Friday, February 11, 2011
Saturday February 12 2011
Reminder:
No classes on Saturday Feb 12.
Take a rest day, go for a walk, for those of us who need it more than others, enjoy a little recovery time. Work some mobility
No classes on Saturday Feb 12.
Take a rest day, go for a walk, for those of us who need it more than others, enjoy a little recovery time. Work some mobility
Thursday, February 10, 2011
Happy "Filthy" Friday February 11, 2011
Warm Up:
15 minutes to get warm
Skill:
Pick one. 10 min.
Wod:
The "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
15 minutes to get warm
Skill:
Pick one. 10 min.
Wod:
The "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday, February 9, 2011
Happy Thursday February 10 2011
Warm Up:
15 minutes, get warm.
Strength Bench Press
3 3 3 3 3
Then Amrap 12 min of:
3 Burpies
20 D/u's
7 KB swings 1.5 pood
15 minutes, get warm.
Strength Bench Press
3 3 3 3 3
Then Amrap 12 min of:
3 Burpies
20 D/u's
7 KB swings 1.5 pood
Tuesday, February 8, 2011
Wonderful Wednesday February 9, 2011
Wod:
5 rounds of:
Push/Split Jerk
95# x 15
30 Squats
Skill:
Snatch Balance
Warm Up:
1 x CFHQ
There and backs
Bear crawl and long jump
Then:
med ball catch and crab soccer
5 rounds of:
Push/Split Jerk
95# x 15
30 Squats
Skill:
Snatch Balance
Warm Up:
1 x CFHQ
There and backs
Bear crawl and long jump
Then:
med ball catch and crab soccer
Monday, February 7, 2011
Happy Tuesday. Feb 8, 2011
Strength:
Rack Pulls
Halting Dead Lifts
5 3 3 2 1 1 1 1 1 1
Wod:
21 15 9
Cleans 135/95
Box Jumps
Warm Up:
Dynamic Stretching
Then
3 rounds of:
20 D/U's
5 Burpies
2 rounds of:
1 minute squat wrestling
Rack Pulls
Halting Dead Lifts
5 3 3 2 1 1 1 1 1 1
Wod:
21 15 9
Cleans 135/95
Box Jumps
Warm Up:
Dynamic Stretching
Then
3 rounds of:
20 D/U's
5 Burpies
2 rounds of:
1 minute squat wrestling
Sunday, February 6, 2011
Good Monday Feb 7 2011
1 x CFHQ W/U
3 X Burgener
Snatch
5 3 3 2 2 2 1 1 1 1
Then AMRAP 6 min of:
3 Push ups Sprint 3 Dips
3 X Burgener
Snatch
5 3 3 2 2 2 1 1 1 1
Then AMRAP 6 min of:
3 Push ups Sprint 3 Dips
Saturday, February 5, 2011
Snowy Sunday February, 6 2011
For those of you brave enough to make it in:
Strength: PP 5 3 3 2 1 1
Wod:
150 Burpies for time.
Strength: PP 5 3 3 2 1 1
Wod:
150 Burpies for time.
Happy Saturday Feb, 5 2011
Max Front Squat 3 3 3 3 3 Then:
AMRAP 16 min of:
Clean to 5 FS @ 155/110
There: High Knees-25 Squats
Back: Bear Crawl
AMRAP 16 min of:
Clean to 5 FS @ 155/110
There: High Knees-25 Squats
Back: Bear Crawl
Thursday, February 3, 2011
Friday February 4 2011
Happy Friday
3 x Max reps of:
Pull Ups
K2E
Ring Dips
KB Swings 1.5/1 pood
Rest 1 minute between efforts and 3 min between exercises.
3 x Max reps of:
Pull Ups
K2E
Ring Dips
KB Swings 1.5/1 pood
Rest 1 minute between efforts and 3 min between exercises.
Wednesday, February 2, 2011
Thursday February 3 2011
Warm Up, Three rounds of:
1 min skipping
10 Wall Ball
There and back Inch worms
Mobility:
Glutes
Quads
Hamstrings
Wod:
21 18 15 12 9
Dead Lift 225/185
D/U's
1 min skipping
10 Wall Ball
There and back Inch worms
Mobility:
Glutes
Quads
Hamstrings
Wod:
21 18 15 12 9
Dead Lift 225/185
D/U's
Tuesday, February 1, 2011
Wednesday February 2 2011
Warm Up: 15 min Get Warm
Strength: Front Squat
FInd your max.
Then
6 min of:
5 Burpies 20 D/U's
Strength: Front Squat
FInd your max.
Then
6 min of:
5 Burpies 20 D/U's
February's Dedication - Attendance and Technique
As we role into February I want to focus on two things. Attendance and Technique. It will be a band free month so prepare for lot's of Ring Rows and negatives. The goal is to get as many of us doing Pull Ups by months end as possible. I am going to be even more vigilant about technique this month. Be prepared to hear NO REP!
We have some interesting events planned. Mark Gleason will be paying us a visit to work on our Olympic Lifts. Mark and I went through our certification process together back in 2007 and he has since gone on to specialize in O lifting. Time and Date TBA.
There is a Team Challenge set for Saturday Feb 26th Sign up on the whiteboard and some more bring a friend days Feb 12 and 19th. Both Saturdays.
Also, we are running a new CD challenge. Submissions in by months end. We will start playing them first week in March and the winner will be decided by popular vote. A funky new design T shirt to the winner.
We have some interesting events planned. Mark Gleason will be paying us a visit to work on our Olympic Lifts. Mark and I went through our certification process together back in 2007 and he has since gone on to specialize in O lifting. Time and Date TBA.
There is a Team Challenge set for Saturday Feb 26th Sign up on the whiteboard and some more bring a friend days Feb 12 and 19th. Both Saturdays.
Also, we are running a new CD challenge. Submissions in by months end. We will start playing them first week in March and the winner will be decided by popular vote. A funky new design T shirt to the winner.
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