Wednesdsy, August 31st, 2011

for time/reps:

100 walking lunges

AMRAP Push Ups

80 walking lunges

AMRAP Push Ups

60 walking lunges

AMRAP Push Ups

40 walking lunges

AMRAP Push Ups

20 walking lunges

Tuesday August 30th, 2011

A1. Single Arm DB Power Clean x 1/Single Arm DB Push Press x 5 – L; rest 20 sec

A2. Single Arm DB Power Clean x 1/Single Arm DB Push Press x 5 – R; rest 20 sec

A3. Single Arm DB Power Row Standing – 5-8/arm; rest 20 sec

A4. Single Arm DB Power Row Standing –5-8/arm; rest 120 sec

(3 sets – try to add weight per set)

+

AMRAP Double Unders in 30 sec; walk 30 sec rest x 10 for total reps*

 

* If you did box jumps yesterday we will have something different for you today.

Monday August 29th, 2011

Overhead Squat -  10,10,10.    Rest 3 minutes between sets. No missed reps. Perfect form.    


10 minute AMRAP
10 Sumo deadlift high pull    65lbs/45lbs
10 Box Jumps                   24" /18"

Home workout: 

 

 Run 200 m  x 8 sets

Walk rest 4 min actively.  Run each set at 95% effort. Post times to comments.

Quickly through the following warm-up:

500m row

10 squats

10 sit-ups

10 back extensions

5-10 pull-ups

10 push-ups

Find a partner that is close to your level of strength and share a barbell with them on parts A and B. Take a warm-up set or two to feel out the weights you'd like to use on your working sets.

 A. High Hang Squat Clean - 2-3 x 3; rest 2 min 

 B. Squat Clean - 2-3 x 3; rest 2 min

 for time:

20 burpees

Row 250m

20 burpees

Row 250m

Post loads for A and B and time for couplet to comments. 

Wednesday August 24th, 2011

Spend 10 minutes on the skill of your choice.  Do not practice pull-ups today though as we will get plenty of pull-ups in the workout.

Since our last attempt at Helen got rained out and today is beautiful we will give it another go!!
Please get in and get to business in warming up today. This workout will require a good extended warm-up and we will start heats for the WOD at 6:25. 


Benchmark!!!

"Helen"
3 Rounds for time of
400m run
21 Kettle bell swings 55 lbs / 35lbs
12 Pull Ups.

Scaling will be provided by a Coach.   Gym record is 7:43. Somebody challenge that today!!

Tuesday, August 23, 2011

AMRAP Push Ups

rest 30 sec

15 GHD back extensions

rest 30 sec

20 jump switch lunges (JSL)

rest 3 min x 5

(get hips to full extension on switch in air for lunges)

+

FLR on floor - 2 min accumulated

(front leaning rest - top of push up, shoulders down and back, belly up and in, tight throughout)

 

 *If you did lunges yesterday, sub box jumps today.

Monday August 22nd, 2011

Skill/Weakness work.   Take 10 minutes and practice a skill or movement you wish to get better at.  Ideas could include  Double Unders, Pull-ups, work up to a max box jump etc.,

3 rounds for time:
50 Over Head Med Ball Walking Lunges - 20#/14#
20 Ring Dips
1 Rope Climb

 Scaling for this wod will be provided by a Coach.

Post time and scaling to comments.

Friday August 19th, 2011

We will be having class at 10 am on Saturday. Come join us for the fun!!


Practice Power Snatch from all positions approximately 15 mins


As Fast as Possible complete:

21-15-9
Box Jumps (24"/20")
Power Snatch (75#/55#)
Chest To Bar Pull Ups

Scaling will be chosen by a Coach.

Post time to comments

August 18th, 2011

We will be holding class at 6pm and if you missed any of the workouts from mon-weds you can make up that workout.

Wednesday, August 17, 2011

for reps:

30 sec amrap strict chin ups supinated

30 sec amrap cals (airdyne)

30 sec amrap goblet squat (1.5/1pd)

1 min amrap strict chin ups pronated

1 min amrap cals (airdyne)

1 min amrap goblet squats (1.5/1pd)

90 sec amrap strict chin ups mixed grip

90 sec amrap cals (airdyne)

90 sec amrap goblet squats (1.5/1pd)

Tuesday, August 16th, 2011

A1. Standing DB Press 4-6 x 4; rest 90 sec

A2. Clean Grip Dead Lift  3-5 x 4; rest 90 sec

B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets

(fraction as needed)

C. GHD Sit Ups - 20 x 4; rest 90 sec

August 15th, 2011

for time:

80 air squats

80 cals rowed

80 KBS - coach will choose the weight.    

Scaling will be to 60 reps per movement or 40 reps per movement.

Post time to complete to comments.

Thursday August 11th, 2011

5 sets:

AMRAP ring push ups

rest 0 sec

Row 300 m @ 95% effort

(rest walk actively 5 min b/t sets)

- goal for row is tight form and high output sustained for 300m!

Wednesday, August 10th, 2011

A. Dead Lift - build to a tough single - take no more than 3 really tough sets to get there

(rest as needed b/t sets but enough where your brain is fired up and confident about next jump; your total sets can be as many as you want)

 

B. Heavy KBS unbroken ladder for time - 1 - 8 - 1

(1 swing, rest on ground, 2 swings, rest, 3....up to 8..then back down to 1 for time)

 

C. AMRAP in 2 minutes. Burpee Pull-ups. This is a sprint. Go all out.

Post to comments your load in DL, time for KBS ladder, and reps in burpee pull-ups.

Tuesday, August 9th, 2011

skill benchmark!!

A. Standing Press 5 sets of 5 ; rest 3 min between sets. Increase weight.

B. Knees to Elbows  5 sets of 10.  Rest 1 min between sets.

C. 10 mins Power Clean practice. Start with med ball cleans and progress as Coach sees fit. Perfect form and light weight.

D. AMRAP Double Unders in 5 mins.  

Post highest complete set for press and reps for double unders.       

Monday, August 8, 2011

5 sets

4 tough back squat

7 fast burpees

10 fastest chin ups chin over vertical plane

rest/walk actively/ row easy/ air-dyne easy for 6 mins between sets.

The back squat reps should be tough to complete. Use a weight that challenges you. The burpees are as fast as you can drop and touch chest to deck and get back up. Then immediately get on the chin-up bar and perform your chins as fast as you can. After going hard on this triplet you will need ALL 6 minutes of the active rest. The goal is to go all out on each interval.

A coach will scale your reps as necessary. Post weight used for back squat and times per set to comments.

Friday August 5th , 2011

Benchmark!!!

"Nancy"
5 rds for time
Run 400m
15 ohs

Rxd weight is 95 for men and 65 for women. Use a weight you can complete the first set unbroken with.

Thursday, August 4th, 2011

Due to yesterdays rain we did not complete Helen as we had hoped to. We will complete a benchmark soon, but we need some training days first

Spend


A push press 3,3,3,2,2, Rest 4 mins

B back extension @2020 8-10 reps. Rest 1.5 mins

C side bridge 45s per side x 3 rest 60s between sides. If 45s is too easy add a plate

Wednesday August 3rd, 2011

3 rds for time

40 box jumps
20 kb swings
10 pull ups

August 2nd, 2011

Back to regularly scheduled classes today!!!

3 rounds for time:
15 Toes to Bar
15 Front Squat (from floor) 135#/95#
15 Burpees
15 Power Cleans

Reps and weights will be scaled accordingly.. We will use approximately 50% of your 1 rep max in the power clean. 

Post time to complete in comments.