Warm Up: Dynamic, 3x TNB IW/HK/SR
Strength: Deload D/L 5x40,50,60%
Skill: Transition, Jump Shrugs
Power: Power Clean 3 3 2 1 1 1
Wod- Amrap 12 Min,
100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other.
Power Clean: work on hitting a nice tall position and quick feet.
Wod-Rest if needed before each sprint. NO RUNNING!
The 100 M TNB are 50 meters each way.
Stretch and or Mobility
Sunday, July 31, 2011
Sunday July 31 2011
Warm up:
Take 15 minutes to complete
1 mile run, 10 push-ups, 10 pull-ups, 10 thrusters (35/45), 10 OHS (35/45) & stretch
Skill:
Take 20 minutes to work on a lift that you missed this week or a gymnastic skill that you need to improve on
WOD:
2 minutes for each exercise to complete as many reps as possible, 2 minute rest between each exercise
(1) Rope climb
(2) Sit ups
(3) Push press
(4) Squats
(5) Push ups
(6) Double unders
Take 15 minutes to complete
1 mile run, 10 push-ups, 10 pull-ups, 10 thrusters (35/45), 10 OHS (35/45) & stretch
Skill:
Take 20 minutes to work on a lift that you missed this week or a gymnastic skill that you need to improve on
WOD:
2 minutes for each exercise to complete as many reps as possible, 2 minute rest between each exercise
(1) Rope climb
(2) Sit ups
(3) Push press
(4) Squats
(5) Push ups
(6) Double unders
Saturday, July 30, 2011
Thursday, July 28, 2011
Friday July 29 2011
Warm Up: 12 Min-Get warm.
Strength: B/S 5 3 1 75 85 95#
The Wod is once through as fast as you can.
Scale load as needed.
"Dirty Thirty"
30 Burpies
30 Toes to Bar
30 Goblet Squats 50/35
400 M Run
30 KB Cleans 50/35
30 HSPU
30 Pistols
400 M Run
30 Pull Ups
30 Sit ups
30 Double Unders
Post loads and time to comments.
Strength: B/S 5 3 1 75 85 95#
The Wod is once through as fast as you can.
Scale load as needed.
"Dirty Thirty"
30 Burpies
30 Toes to Bar
30 Goblet Squats 50/35
400 M Run
30 KB Cleans 50/35
30 HSPU
30 Pistols
400 M Run
30 Pull Ups
30 Sit ups
30 Double Unders
Post loads and time to comments.
Wednesday, July 27, 2011
Thursday July 28 2011
Warm Up: 3x
Ladder runs, Med ball catch, S/R's
Strength: BP 5 3 1, 75 85 95%
WOD: 21 15 9
Wipers, Pull Ups, Box Jumps
Skill or Mobility.
Ladder runs, Med ball catch, S/R's
Strength: BP 5 3 1, 75 85 95%
WOD: 21 15 9
Wipers, Pull Ups, Box Jumps
Skill or Mobility.
Tuesday, July 26, 2011
Wednesday July 27 2011
Warm Up-Dynamic,Then 3 rounds of:
25 MNTNCLBs,10 S/R's,5 PP,IW TNB
Skill: 10 minutes HSPU or DU work
Power: Cleans 3 3 3 3 3
WOD:5 min max load OH,
then 4 rds of:
200M Run,10 BPU,10 R/D's,25 Squats.
5 min of Max load Overhead may be accomplished any way you want (clean and jerk, snatch, S/P, P/P) Load must end locked out over head. 155/135/95/55 Focus on clean technique but work quickly. 4 rounds are 100% go.
25 MNTNCLBs,10 S/R's,5 PP,IW TNB
Skill: 10 minutes HSPU or DU work
Power: Cleans 3 3 3 3 3
WOD:5 min max load OH,
then 4 rds of:
200M Run,10 BPU,10 R/D's,25 Squats.
5 min of Max load Overhead may be accomplished any way you want (clean and jerk, snatch, S/P, P/P) Load must end locked out over head. 155/135/95/55 Focus on clean technique but work quickly. 4 rounds are 100% go.
Monday, July 25, 2011
Tuesday July 26 2011
Dynamic stretching
2 rds of:
3 tgu left
6 hollow rock
3 tgu right
6 back ext
Strength
DL
5@75%
3@85%
1@95% - max effort
Conditioning
10 min AMRAP:
4 thrusters @ 95/65
7 ring rows
then, immediately following AMRAP:
100 D/U's (200 skips)
30 situps
30 back ext.
Result is rounds completed + time
Foam roll/Stretch
2 rds of:
3 tgu left
6 hollow rock
3 tgu right
6 back ext
Strength
DL
5@75%
3@85%
1@95% - max effort
Conditioning
10 min AMRAP:
4 thrusters @ 95/65
7 ring rows
then, immediately following AMRAP:
100 D/U's (200 skips)
30 situps
30 back ext.
Result is rounds completed + time
Foam roll/Stretch
Sunday, July 24, 2011
Monday July 25 2011
Warm Up:Dynamic-3x200M run,5 RR,High Knees, Duck Walk
Strength: S/P 5 2 1@ 75 85 95%
Skill: OHS
WOD, 5 rounds of:
3xOHS(135/95),5 HSPU,25 Alt KB's
Strength: S/P 5 2 1@ 75 85 95%
Skill: OHS
WOD, 5 rounds of:
3xOHS(135/95),5 HSPU,25 Alt KB's
Saturday, July 23, 2011
Saturday July 23 2011
Open Skills Day. Thanks to Danielle and Beth. I am taking a day to play at Hillside. Please be safe and sound. WOD-10 Min Amrap of: 10 B'J's, 7 HSPU, 4 Pistols. (two per leg)
Thursday, July 21, 2011
Friday July 22 2011
Warm Up: 15 Minutes,
Strength: Squats 3x's@70,70,90%
Skill: TGU's
Wod: 21 15 9
D/B cleans,Pull Ups,Sit Ups
Stretch/Roll
Strength: Squats 3x's@70,70,90%
Skill: TGU's
Wod: 21 15 9
D/B cleans,Pull Ups,Sit Ups
Stretch/Roll
Wednesday, July 20, 2011
Thursday Jul 21 2011
W/U: 25 DB's, 10 SR's,I/W TNB x3
Strength: Bench 3's @ 70 80 90%
Skill: 15 Min Gymnastics
Wod: 4 rounds of:
25 KBS,25 GBLTS,25 MNTCLMBRS
Core: Front/Side 30 sec x 3
Wod: Short, go as hard as you can. Use the same KB for swings and Goblet Squats.
GYmnastics can be anything from push ups to pull ups, rope climbs, skin the cats, levers, muscle ups. Your choice. Work on something you suck at!
Strength: Bench 3's @ 70 80 90%
Skill: 15 Min Gymnastics
Wod: 4 rounds of:
25 KBS,25 GBLTS,25 MNTCLMBRS
Core: Front/Side 30 sec x 3
Wod: Short, go as hard as you can. Use the same KB for swings and Goblet Squats.
GYmnastics can be anything from push ups to pull ups, rope climbs, skin the cats, levers, muscle ups. Your choice. Work on something you suck at!
Tuesday, July 19, 2011
Wednesday July 20 2011
W/U-Dynamic. Then 3 rounds of:
High Knees,Lunges,duck walk.(S/R's)
Skill:Pulls,Jump/Land,Drops
WOD: Clean and Jerk
Auxiliary:
Weighted Ring Dips 3x4
Weighted Dead Hang Pull Ups 3x4
Explosive!
Roller PLank 3x30sec
Make sure you give each other feedback. Look for early elbow bend, shrugging, elbow speed...
High Knees,Lunges,duck walk.(S/R's)
Skill:Pulls,Jump/Land,Drops
WOD: Clean and Jerk
Auxiliary:
Weighted Ring Dips 3x4
Weighted Dead Hang Pull Ups 3x4
Explosive!
Roller PLank 3x30sec
Make sure you give each other feedback. Look for early elbow bend, shrugging, elbow speed...
Monday, July 18, 2011
Tuesday July 19 2011
Warm Up: 3 x CFHQ or 12 min
Strength-DL 3x70,80,90%
Wod-Accumulate in any order as quickly as possible:
2K Run,50 Ring Dips,30 HSPU,10 M/U's,2 min L sit and 800#s in OHS
IF you get done early. Mobility or Skill work of choice.
Strength. Same protocol as for the SP. EX 100# SRPx.9= 90#s FInd 70 80 90% of 90#s 15 min MAX!
WOD. 30 Min cap. The run may be broken up into as many intervals as you like.
Strength-DL 3x70,80,90%
Wod-Accumulate in any order as quickly as possible:
2K Run,50 Ring Dips,30 HSPU,10 M/U's,2 min L sit and 800#s in OHS
IF you get done early. Mobility or Skill work of choice.
Strength. Same protocol as for the SP. EX 100# SRPx.9= 90#s FInd 70 80 90% of 90#s 15 min MAX!
WOD. 30 Min cap. The run may be broken up into as many intervals as you like.
Sunday, July 17, 2011
Monday July 18 2011
Warm Up:
30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3
Mobility: Shoulders, Rolling.
Strength: MP-3x 70/80/90% Remember, last set is a max effort.
WOD:
3 rounds of: 50 Squats, 35 Kettle Bells Cleans, 20 Hollow Rock
Stretch
30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3
Mobility: Shoulders, Rolling.
Strength: MP-3x 70/80/90% Remember, last set is a max effort.
WOD:
3 rounds of: 50 Squats, 35 Kettle Bells Cleans, 20 Hollow Rock
Stretch
Sunday July 17, 2011
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Warm Up: 3xCFHQ
Skill: Kettle Bell Fun
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Warm Up: 3xCFHQ
Skill: Kettle Bell Fun
Friday, July 15, 2011
Saturday July 16, 2011
Market Wod
Warm Up:
15 Minutes of 10# Hoover ball. Rules and scoring as per Volleyball. Players may not hold the ball longer than 3 seconds.
1. Hammer Swings/Push Ups
Each team must complete 100 200 300 reps depending on team size. Each member must complete a min of 20, 30 or 40. While members are completing the hammer swings the other members will perform push ups.
2. DB Waiters Lunges/Burpees
With two sets of DB’s each team will complete 100-300 reps of DB Waiter Lunges
Only two members can work at once. The rest of the team members will perform Burpees. Record number of Burpees completed in the time it takes to complete the lunges. Each team member must perform a min of 20, 30 or 40 lunges.
Tire Flip and Carry
Each team member will perform tire flips up hill over a given distance. Once the tire crosses the finish the other team members will carry the tire back to the starting area. Each member must complete this challenge 4 times.
KB Sings
With 2 members working at once, each team will perform 100-300 KB swings. Each member must perform 20, 30 or 40 reps. While two are swinging the others will do Box Jumps until the prescribed KB number is reached.
Prowler Push and Carry.
With a total of 140#s each team will move 3000 #s over a known distance. After each run the prowler must be returned to the start area by the team.
There is a 45 Min cap. Two prizes will be awarded. One for winning team and one for combined Push Ups, Burpees and Box Jumps. One member must be on the clipboard at all times. Challenges may be completed in any order but once a challenge is started it must be completed before moving to the next
Warm Up:
15 Minutes of 10# Hoover ball. Rules and scoring as per Volleyball. Players may not hold the ball longer than 3 seconds.
1. Hammer Swings/Push Ups
Each team must complete 100 200 300 reps depending on team size. Each member must complete a min of 20, 30 or 40. While members are completing the hammer swings the other members will perform push ups.
2. DB Waiters Lunges/Burpees
With two sets of DB’s each team will complete 100-300 reps of DB Waiter Lunges
Only two members can work at once. The rest of the team members will perform Burpees. Record number of Burpees completed in the time it takes to complete the lunges. Each team member must perform a min of 20, 30 or 40 lunges.
Tire Flip and Carry
Each team member will perform tire flips up hill over a given distance. Once the tire crosses the finish the other team members will carry the tire back to the starting area. Each member must complete this challenge 4 times.
KB Sings
With 2 members working at once, each team will perform 100-300 KB swings. Each member must perform 20, 30 or 40 reps. While two are swinging the others will do Box Jumps until the prescribed KB number is reached.
Prowler Push and Carry.
With a total of 140#s each team will move 3000 #s over a known distance. After each run the prowler must be returned to the start area by the team.
There is a 45 Min cap. Two prizes will be awarded. One for winning team and one for combined Push Ups, Burpees and Box Jumps. One member must be on the clipboard at all times. Challenges may be completed in any order but once a challenge is started it must be completed before moving to the next
Thursday, July 14, 2011
Friday July 15 2011
Warm Up-3 rounds of: TNB
Inchworms 30 Sec squat hold
Duck Walk 30 Sec Squat hold
Lunges 30 Second Squat Hold
Mobility: Couch, Glutes, Hams
Strength: DL 65,75,85%x5
Wod: Nicole, AMRAP 20 Min, 400M Run, Max Reps Pull Ups.
If you cannot do Pull Ups perform 20 Jumping Pullups with negatives.
Inchworms 30 Sec squat hold
Duck Walk 30 Sec Squat hold
Lunges 30 Second Squat Hold
Mobility: Couch, Glutes, Hams
Strength: DL 65,75,85%x5
Wod: Nicole, AMRAP 20 Min, 400M Run, Max Reps Pull Ups.
If you cannot do Pull Ups perform 20 Jumping Pullups with negatives.
Wednesday, July 13, 2011
Thursday July 14 2011
Warm Up-3 rounds of: Circuit
Strength: BP 5's @ 65, 75 ,85%
Skill: Snatch Pulls/Drops
Wod: Snatch 135 #'s 25 Times
Stretch and stretch
The circuit will consist of 200 M run, 10 Box Jumps, 5 Ring Rows, 1 Rope Climb, 5 Strict Pull Ups, 20 Double unders.
Wod: Take your time, the object is it to get all the snatches done with good form as Rxed. 135/95 25 minute cap.
Strength: BP 5's @ 65, 75 ,85%
Skill: Snatch Pulls/Drops
Wod: Snatch 135 #'s 25 Times
Stretch and stretch
The circuit will consist of 200 M run, 10 Box Jumps, 5 Ring Rows, 1 Rope Climb, 5 Strict Pull Ups, 20 Double unders.
Wod: Take your time, the object is it to get all the snatches done with good form as Rxed. 135/95 25 minute cap.
Tuesday, July 12, 2011
Wednesday July 12 2011
Warm Up, 3 rounds of:
100 M There 100M Backwards
Alt 3x 15 sec HS 15 sec squats
Mobility: Tris,Quads,Glutes,Butt Roll
Skill: Power Cleans
WOD- Amrap 12 min of:
5 Power Cleans 135/95
3 Paralette or Dumbbell HSPU
15 Seconds Plank Hold
5 Kipping Pull Ups
70 % Intensity.
Be deliberate and focused. Do not sacrifice technique for speed. Work the clean as a skill and be explosive with the HSPU. Kipping Pull Ups
Mobility with a band under the heel. Elbows high. Couch stretch and Glute/Hip rolling either with a pain ball or roller.
Aux:
100 M There 100M Backwards
Alt 3x 15 sec HS 15 sec squats
Mobility: Tris,Quads,Glutes,Butt Roll
Skill: Power Cleans
WOD- Amrap 12 min of:
5 Power Cleans 135/95
3 Paralette or Dumbbell HSPU
15 Seconds Plank Hold
5 Kipping Pull Ups
70 % Intensity.
Be deliberate and focused. Do not sacrifice technique for speed. Work the clean as a skill and be explosive with the HSPU. Kipping Pull Ups
Mobility with a band under the heel. Elbows high. Couch stretch and Glute/Hip rolling either with a pain ball or roller.
Aux:
Monday, July 11, 2011
Tuesday July, 12 2011
Warmup:
5 burpees
10 Hollow rocks
10 back extension
3 x's
Long jump there, 30 sec squat hold
Long jump back, 30 sec squat hold
Long jump there, 30 sec squat hold
Strength:
Deadlift
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
- last set of five, if you have gas in the tank for 7 or 8, go for it!
WOD:
400m sprint
50 KB @ 50/35
400m sprint
- work @ 100% for this, short and FAST
Cashout:
Accumulate 3 mins of paralette L-sit or 2 min of ring L-sit
5 burpees
10 Hollow rocks
10 back extension
3 x's
Long jump there, 30 sec squat hold
Long jump back, 30 sec squat hold
Long jump there, 30 sec squat hold
Strength:
Deadlift
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
- last set of five, if you have gas in the tank for 7 or 8, go for it!
WOD:
400m sprint
50 KB @ 50/35
400m sprint
- work @ 100% for this, short and FAST
Cashout:
Accumulate 3 mins of paralette L-sit or 2 min of ring L-sit
Sunday, July 10, 2011
Monday July 2011
Warm Up, 3 rounds of 10 reps of:
Alt Jump Lunges, Pull Ups, SR's
Strength: MP 1x5 @65,75,85%
Wod: 10 Hang Snatch @95/55
50 Lunges
100 Mountain Climbers
Alt Jump Lunges, Pull Ups, SR's
Strength: MP 1x5 @65,75,85%
Wod: 10 Hang Snatch @95/55
50 Lunges
100 Mountain Climbers
Saturday, July 9, 2011
Sunday July 10 2011
Strength: Pick Two
P,DL,BP,Sx5 65 75 85%
Wod-4 rounds of:
20 Double Unders
5 Deadlifts (225 pounds)
10 Pushups
Extra-Planks,Pull Ups
Example MP SRM 130x.9=117
117x.65=76.05
117x.75=87.75
117x.85=99.45
You will do 1 set of 5 reps of each of the two exercises you choose. The last set will be for max reps.
Ex: 77x5
87x5
100x5 or more.
P,DL,BP,Sx5 65 75 85%
Wod-4 rounds of:
20 Double Unders
5 Deadlifts (225 pounds)
10 Pushups
Extra-Planks,Pull Ups
Example MP SRM 130x.9=117
117x.65=76.05
117x.75=87.75
117x.85=99.45
You will do 1 set of 5 reps of each of the two exercises you choose. The last set will be for max reps.
Ex: 77x5
87x5
100x5 or more.
Friday, July 8, 2011
Saturday July 9 2011
WOD:
70 Thrusters (95/65)
60 Floor Wipers (95/65)
50 SDHP (95/65)
40 Ring Pull-ups
30 Ring Dips
In Teams of 2, complete the following exercises as quickly as possible. One person is running 200 meters while his/her partner is doing the reps.
70 Thrusters (95/65)
60 Floor Wipers (95/65)
50 SDHP (95/65)
40 Ring Pull-ups
30 Ring Dips
In Teams of 2, complete the following exercises as quickly as possible. One person is running 200 meters while his/her partner is doing the reps.
Thursday, July 7, 2011
Friday July 8 2011
Warm Up, TnB: Lunges, Inchworm, Duck Walk
Strength: Bench Press/Back Squat 3x5 80,85,90%
Nicole: 50 40 30 20 10 D/Us,S/U's
Strength: Bench Press/Back Squat 3x5 80,85,90%
Nicole: 50 40 30 20 10 D/Us,S/U's
Wednesday, July 6, 2011
Thursday July 7 2011
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warm Up: 12 min include 10 Pull Ups.
Mobility: Couch/Glutes
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warm Up: 12 min include 10 Pull Ups.
Mobility: Couch/Glutes
Tuesday, July 5, 2011
Wednesday July 6 2011
Warm Up: Dynamic Stretching
3 x 10 Squats, 10 KB'S 5 Burpies
Skill: Split 12 min Rings,Ropes
Wod, AMRAP 12 min of:
10 P/U's,5 Snatches 75% max, 3 OHS
Mobility
3 x 10 Squats, 10 KB'S 5 Burpies
Skill: Split 12 min Rings,Ropes
Wod, AMRAP 12 min of:
10 P/U's,5 Snatches 75% max, 3 OHS
Mobility
Monday, July 4, 2011
July is here
Our Paleo challenge is extended until the end of July. How is everyone doing? Don't forget winner gets a free month of training.'
The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.
We will be experimenting with implementing a rigid strength component. Be prepared.
Our 7 A.M class is up and running.
The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.
We will be experimenting with implementing a rigid strength component. Be prepared.
Our 7 A.M class is up and running.
Tuesday July 5 2011
Warmup: 3 x’s thru:
30 sec D/U’s
30 sec plank
5 mountain climbers
30 sec squat hold
5 pass thrus (shoulder dislocates)
Strength:
Press
3x3
80%/85%/90% of 1RM
Squat
3x3
80%/85%/90% of 1RM
Conditioning:
“Prowler Flu”
30 sec D/U’s
30 sec plank
5 mountain climbers
30 sec squat hold
5 pass thrus (shoulder dislocates)
Strength:
Press
3x3
80%/85%/90% of 1RM
Squat
3x3
80%/85%/90% of 1RM
Conditioning:
“Prowler Flu”
Saturday, July 2, 2011
Sunday July 3, 2011
Warm Up: 12 min. Include
10 Shot throughs and 1 min HSPU
Wod:Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups
10 Shot throughs and 1 min HSPU
Wod:Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups
Friday, July 1, 2011
Saturday July 2nd 2011
Warm Up: 12 Min. Include 45 sec of false grip hang and 10 HSPU.
Skill: Transition and high chest Snatch/Push Press
Wod-Pain Storm:
400 M Run
30 High Chest Snatch 75/55
30 Hollow Rock
30 Push Ups
800 M run
30 Burpees
30 Push Press 75/55
30 Box Jumps
400M Run
30 KB Swings
30 Double Unders
30 Squats
Skill: Transition and high chest Snatch/Push Press
Wod-Pain Storm:
400 M Run
30 High Chest Snatch 75/55
30 Hollow Rock
30 Push Ups
800 M run
30 Burpees
30 Push Press 75/55
30 Box Jumps
400M Run
30 KB Swings
30 Double Unders
30 Squats
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