Friday June 29th,2012

Sunday Class at 5pm!

warm-up with movements and practice some skills

pull-up practice - kipping or practice strict, add weight if >7 strict pull-ups

10 minutes of work @ 90% effort

Row 500m

15 Wall Balls - 20# / 14#

20 Double Unders or 40 single undres

--10 min recovery

10 minutes of work @ 90% effort:

10 sit-ups

15 KBS -  55/35lbs

20 walking lunges

Thursday June 28th, 2012

A.1  Push Jerk, 4 x 5, rest 10 sec.
A.2  HR push up, 4 x 60 sec. amrap, rest 10 sec.
A.3  Ball Slam, 4 x 30 sec., rest 2 minutes


B.1  Row sprint - 15 sec. @ 100% x 3, rest 1:00 minute
B.2  run sprint - 15 sec. @ 100% x 3 rest 1:00

Wednesday June 27th, 2012

REMINDER: The NO GRAIN CHALLENGE HAS ENDED.   MAKE SURE TO CONTACT MANDY AND GET MEASURED.  EVERYONE MUST BE MEASURED BY FRIDAY TO BE ELIGIBLE. 

10 minutes skill work of choice.  Practice and get proficient with double unders, pull-ups, ring dips. 

For Time:
30 squat cleans @ 95/65#
40 box jumps, 24/18"
20 squat cleans @ 115/75#
30 box jumps, 24/18"
10 squat cleans @ 135/95#
20 box jumps, 24/18"

Tuesday June 25th,2012

A.1  CG Bench Press, 5 x 5-7, rest 60 seconds
A.2 KB Bent Over Row, 5 x 5-7, rest 60 seconds
+
3 rounds300 meter row
15 burpees
15 pull ups
rest/walk for 3 minutes between rounds

Monday June 25th, 2012

A.  DL cluster, 3.3×4, rest 30 sec., rest 2:30.   raise weight from Saturday June 16th, 2012


+

10 minute amrap
10 power cleans, 115/75
10 front squats, 115/75
10 push press, 115/75

Sunday June 24th, 2012

Class is at 5PM tonight.



For those that competed yesterday we will have a recovery workout planned for you. Low intensity, low volume movement that will help you feel better than just sitting all day.

For those that did not compete:

10 minutes to find 1RM in bench press

rest 2 minutes

10 minutes to find 1RM in clean

rest/warmup 10 minutes

then:

Binghamton's Fittest WOD 2: 

10 minute AMRAP

7 burpees

7 deadlifts 205/145  -----weight will be scaled appropriately

7 box jumps 24"

7 pull-ups

Friday June 22nd, 2012

Competition Prep:


A. Clean practice at light loads.  Do not go above 80% of your 1RM. --That will be for tomorrow


B. Row Sprints: 20 sec @ max effort; rest 2:40 x 3

C. 7 burpees AFAP - rest 40 sec x 3

D. DL @ 11x1  2 reps @ 50% of 1RM   x 4 sets.   rest 40s between sets.

E. Airdyne , Row or Run @ Z1 pace for 5 mins.  Cool down. 

WOD 1,  9-9:35am

Bench Heat 1/ Clean Heat 2

Squat Rack 3 Alex Cadmus

greg rollo

Nick Tillman

Rich Petrisko

Squat Rack 4 Athea Haas
Rosie Jones
Corinne Allman Andrea Elliott
	Squat rack 1 Jose Otero
	Pat Skinner
	Ron Harrington
	Dave Martin Squat Rack 2 Stephanie Grosso Emily Scrivener Leslie Heywood

Clean Heat 1/BP Heat 2

Squat Rack 1 Savannah Filbin

Mandy Skinner

Julie Martin

Lori Hochdanner

Squat Rack 3 Michael Elliott

Ryan Andrew

Micah Russell

Michael Hurst

Squat Rack 2 Yasha Hartberg

Barry Baldridge

Bob Lalor

  Ron Carter

WOD 2, 9:45 – 10:30

7 Burpees

7 Deadlifts

7 Box Jumps

7 Pullups

Heat 1 9:45-9:55

Alex Cadmus

Nick Tillman

Ryan Andrew

Bob Lalor

Michael Hurst

Mandy Skinner

Emily Scrivener

Leslie Heywood

Athea Haas

Heat 2  10-10:10

Pat Skinner

Ron Carter

Dave Martin

Michael Elliot

Micah Russell

Lori Hochdanner

Julie Martin

Stephanie Grosso

Corinne Allman

Heat 3  10:15-10:25

Rich Petrisko

Greg Rollo

Jose Otero

Ron Harrington

Yasha Hartberg

Barry Baldridge

Savannah Filbin

Andrea Elliot

Rosie Jones

  

WOD 3

Run 400m

Row 800m

Run 400m

Heat 1- 10:30

Ron Carter

Bob Lalor

Alex Cadmus

Nick Tillman

Heat 2- 10:35

Dave Martin

Pat Skinner

Ryan Andrew

Micah Russell

Heat 3- 10:40

Michael Elliott

Greg Rollo

Jose Otero

Ron Harrington

Heat 4- 10:47

Yasha Hartberg

Barry Baldridge

Michael Hurst

Rich Petrisko

Heat 5- 10:55

Emily Scrivener

Lori Hochdanner

Leslie Heywood

Julie Martin

Heat 6 - 11:03

Mandy Skinner

Stephanie Grosso

Andrea Elliott

Savannah Filbin

Heat 7 – 11:11

Corinne Allman

Rosie Jones

Athea Haas 

WOD 4- FINALS

Men’s Final 11:30

Top 5 Males

Women’s Final 11:40

Top 5 Females

Thursday June 21st, 2012

For those competing on Saturday: 

A. Squat Clean, build to 85% RM for a single

B. Bench Press @ 20X1, 3 reps @ 50% RM x 7 sets, 45 sec

C. DL @ 11X1, 2 reps x @ 50% RM x 7 sets, 45 sec

D. Burpees, 15 reps as fast as possible x 3 sets, 1 min b.t sets

for those not competing:

Fast warm-up and then: 

3 rounds of 

5 minute AMRAP

7 wall balls

7 push-ups

rest 2 minutes

5 minute AMRAP

7 push press 95/65

7 burpees

rest 4 minutes

Wednesday June 20th, 2012

A.1  Shoulder Press x 1 + Push Press x 3 + Push Jerk x amrap x 4, rest 90 seconds
A.2  SA DB bent over row, 4 x 8-10/side, 30X1, rest 90 seconds
+
7 minute AMRAP

20 push press, 115/75
20 pull ups
20 box jumps, 24/18"
2 rope climbs

Tuesday June 19th, 2011

A.  Front Squat, 3.3×4, rest 15 sec., rest 2 min




B.1  Hang power clean, 3 x 10, rest 30 sec.

B.2  row 500 m x 3, rest 30 sec.


B.3  run 400 m x 3, rest 90 sec.

Reminder classes are cancelled on Monday June 18th.   We will resume on Tuesday. 


 If you haven't signed up for the Binghamton Fittest Competition do so !   It is going to be a fun time for everyone regardless of skill level!

Saturday June 16th, 2012

Performance
A.  DL Cluster, 3.3x3, rest 15 sec., rest 2 minutes
B.  Thruster, from rack, 3 x 5, rest 60 seconds *no max effort, work on TnG
+
21/15/9
DL @ 225/135#
DB Thruster 

Thursday June 14th, 2012

Level 1

5 minute amrap push ups
4 minute amrap feet elevated ring rows
3 minute amrap abmat sit ups
2 minute amrap push ups
1 minute amrap feet elevated ring rows
+


4 sets of with 90s rest between sets.
30s  ALL OUT sprints of Airdyne, Prowler sprints or running.    



Level 2

5 minute amrap ring dips
4 minute amrap strict chin ups 
3 minute amrap ring dips
2 minute amrap strict pull ups
1 minute amrap ring dips
+

4 sets of with 90s rest between sets.
30s  ALL OUT sprints of Airdyne, Prowler sprints or running.    








*Part 2 with the sprints may be formed into a team workout depending on attendance tonight!

Wednesday June 13th, 2013

5 rounds for time


400 meter run
10 hang squat cleans @ moderate rate that you can do unbroken and fast.
10 KBS @ moderate weight that you can do unbroken and fast. 

rest/walk for 2 minutes between sets.  record time per set. 

Tuesday June 12th, 2012

A.1  CG Bench press, 14", 5 x 5, rest 60 seconds
A.2  Weighted Pull up, 5 x 5, rest 60 seconds
+

3 rounds for time
25 pull ups
25 burpees






*movements will be scaled for beginners.  

Monday June 11th, 2012

A.  Front Squat cluster, 5.5 x 3, rest 20 sec., rest 2 minutes


B.1  Hang Power Clean, 3 x 10, rest 30 sec.


B.2  GHD sit ups, 3 x 30 sec. amrap, rest 30 sec.

B.3  Air dyne 30 sec. sprint x 3, rest 90 sec.

Sunday June 10th, 2012

Reminder that class is at 6 pm tonight. 

"HOPE"

Three rounds of:

Burpees
75/55 pound power snatch
box jump 24"
75/55 pound thruster
Chest to bar pull ups

"Hope" has the same format as Fight Gone Bad.  In this workout you move from each of five stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises.  On call of rotate, the athlete/s must move to next station immediately for good score.  One point is given for each rep.

Thursday June 7th, 2012

REMINDER CLASS WILL BE FINISHING UP AT 615 TOMORROW. WE WILL BE OPEN AT 5PM.


NO CLASS FRIDAY OR SATURDAY.  SUNDAY CLASS AT 6PM. PLEASE CONTACT US BY SATURDAY NIGHT IF YOU PLAN ON COMING


A. Build to a tough 3 in deadlift  in 10 minutes. NOT A 3RM.

B.
3 rds for time
10 deadlifts 225#/135#
20 wall balls

Wednesday June 6th, 2011

3 rounds for time:


800 meter run
20 T2B
15 Hand Release push ups

Tuesday June 5th, 2012

10 rounds for time
3 Power clean and Jerk   135#/ 85#
3 box jump 24" / 18"

Monday, June 4th, 2012

A.Back Squat 5,4,3,2,1 (if you feel good work for a PR!)
 +
5 rounds of
10 OH lunge steps (tough)
5 strict pullups
20 double unders
20 air squats
rest 30 seconds
*track time of rounds

Sunday June 3rd, 2012

*take 12 minutes and work on a movement or new skill that you want to become more efficient at.  You can cycle between multiple exercises, however keep the volume and weight on the lower end.

Ideas include double unders, pull-ups, dips, Oly work at light loads etc.,


Partner workout
200 meter farmers carry, 65#/45#
amrap burpees
+
2 minute (accumulated) chin up hold
amrap 20 meter sandbag carry walk,
*every time your partner comes off the bar you must stop walking
+
plank accumulate 3 mins in FLR
partner does AMRAP T2B during that time.

*in this workout, while partner A does the farmers carry, partner B will amrap burpees, then they will switch roles.  Once Partner B finishes the burpees they will move onto the chin up hold and the sandbag carry.  They will continue in this fashion until each person completes each movement.

Saturday June 2nd, 2012

A. Hang Power Clean  4 x 3.   Beginners will work technique at very light loads.  

B. Shoulder Press   5,4,3,2,1.    Beginners will use following rep scheme:  10,8,6,4

C complete as fast as possible: 2k row.       

Get that PR on the new PR board!  If you have completed a 2k row in the past, look it up and shoot for pacing to beat that pr.

compare to November 29th, 2011

Friday June 1st, 2012

A. Snatch practice - 10 minutes.   Keep loads light and work on form. Take lifts from all positions.

B. Weighted Dips   3,3,3.  

C. Airdyne Sprints     20s of ALL OUT SPRINTS   Rest 2:40.  x 6 sets.   Walk actively between sets.


Score for part C is total calories for 6 sets.