Classes resume Tuesday!

Reminder regularly scheduled classes start again on Tuesday evening.  See you there!

Sunday April 29th, 2012

Workout for Monday April 30th.

 For time:
 Run 400m
10 burpees
10 squat jumps
10 push-ups
 Run 400m
15 tuck jumps
 15 lunges per leg
15 push-ups
Run 400m
 20 sit-ups
20 squats
20 push-ups
 Run 400m
100 flutter kicks

 post time to comments.

Saturday, April 28th, 2012

Part 1- 50 burpees for time Rest 10 min Part 2- tabata intervals of jump switch lunges Tabata intervals are 20 sec of work and 10 sec of rest for 8 sets. Record total switch lunges.

Friday April 27th, 2012

5 minutes run warm up

30s running at 90% perceived rate of effort
30s running at 50% perceived rate of effort
repeat 15x

5 minutes run cool down.

Thursday April 26th, 2012

do each set as fast as possible.  
4 sets with 5 minutes rest between sets

20 push-ups

30 sit-ups
40 squats

Tuesday April 24th, 2012

6 Sets of the following:
Run 200m as fast as possible 
complete 10 burpees
*Rest 3 Minutes between sets*


record and post times per set

Monday April 23rd, 2012

workout for Sunday or Monday

Testing day!!!! Please complete these tests and record your times. We will retest in October and we will see improvement. This is your number one priority workout for this week.

Post your times! Email or text us if you are unsure how you should scale for these


A. 100 push ups for time. Use perfect form and range of motion on each push up

*Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100*

Rest 5 minutes 

B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep.

*Scaling options are 150 and 100 walking lunges for time*

Rest 5 minutes

C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles

Post times and reps to comments!! 

Saturday April 21st, 2012

Emily and Lori 'NSYNC on the wall balls.
Post your own caption and your time to comments!




Benchmark.  Post time to comments. Level 1
For Time of:
30 Box Jumps 24"
30 Jumping Pull-Ups
30 Kettlebell Swings 35 lbs.
30 Walking Lunge Steps
30 Knees to Chest
30 Push Press
30 Back Extension
30 Wall Balls  20#/14#
30 Burpees
30 Double Under Attempts/90 Single Unders
 


Level 2
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Friday April 20th, 2012

A. Front Squat, 5.5.5, Compare to April 13th, 2012
B. Strict supinated Pull-ups 3 sets of 10, add weight if you can 


C. 4-5 Sets of the following:
10 unbroken Thrusters moderate weight AFAP
10 Burpees AFAP

*Rest 1:30 minutes between set*


Stop sets after critical drop-off.  Critical drop will be greater than 10% drop off form best set. For example first set is 70s, second set is 72s, third set is 74s, fourth set is 83 seconds. At this point shut it down because you have reached critical drop off point. 

Thursday April 19th,2012

Two Sets of the following:
All efforts @ 80% of:
3 Minutes of:
7 to 10 Box Jumps @ 24/20 inches
10 Push-Ups(Level 1)/7 Ring Dips(Level 2)
Rest 3 Minutes
3 Minutes of:
30 Feet Walking Lunges
10 Sit-Ups
Rest 3:00 Minutes
3 Minutes of:
10 Wall Balls
10 Sumo Dead High Pulls @ 65/45
Rest 3:00 Minutes
3 Minutes of:
Row
Rest 5:00 Minutes before starting set over.

Wednesday, April 18th, 2012

A. Push Press, work to a fast set of 3, Time Limit 7 Minutes

B. Deadlift, work to a fast set of 5, Time Limit 12 Minutes


C. 5 Sets of the following:
12 Push Press  moderate load
10 (beginner) - 40 (advanced) double unders
*Rest 1:30 between sets*

Tuesday April 17th, 2012

10 Minutes @ 80% Effort of:
Row 350 Meters
Wall Balls x 10 reps

Rest 10 Minutes

10 Minutes @ 80% Effort of:
Burpees x 10 reps
Kettlebell Swings x 10 reps
Goblet Squat x 10 reps

Monday, April 16th, 2012

A. High Bar Back Squat, 5-5-5, work to a heavy set of 5

B. Weighted Pull-Ups, 3 sets of 4-6 reps(Level 2) / Strict Pull-Ups, 3 sets of 6-8 reps(Level 1)
 / 3 Sets of 3-5 reps @ Negative Pull-Ups @ 32Ax(Level 1 Beginner)
C. 6 Sets of the following movements:
3 Touch N Go Clean and Jerks(weight goes up on each set)
Sprint 150 Meters
*Rest 2:00 Minutes between sets*

Saturday April 14th, 2012

NOTE FOR ANYONE ATTENDING SATURDAY'S CLASS.  If you would like to get in all the work we have listed below please arrive by 9:40 to start warming up. If you arrive at 10 you will skip parts 1 and 3 but will participate in part 2 and the conditioning.  This will allow us to get in some extra Oly lifting practice for those that would like it, while still having an excellent class for those that are not terribly interested in it. 

1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% of Max snatch – rest 75 sec.

Notes: Straps may be used.

Conditioning

In 12 minutes complete:

100 UB Double-Unders (scalings will include 100 DU's, 50 DU's, 25 DU's and 100 single unders. )

AMRAP of…

5 Push Jerks 155/95#    (there will be scaling up and down options on the weights here. A coach will select the appropriate weight for each athlete)
Run 200m

Score is total number of PJ. 

Friday April 13th,2012

A. Front Squat, 5.5.5, work to a heavy set of 5, rest 60 seconds
B. Ring Rows, 3 sets of 10, concentrate on form


THEN

Tester!!!!!


Record and post score.  This will be repeated in a few months!!


Max Cals on Airdyne in 3 minutes. 
This should be VERY difficult. If it is not you did not push hard enough. Go hard and hang on. 





3 minute for max cals in air dyne . 100 calories. jan 2012 from pat skinner on Vimeo.

Thursday April 12th, 2012

5 Minute AMRAP of:
10 anchored sit ups
30 jump rope singles(Level 1)/10 Double Unders(Level 2)
Rest 2:00 Minutes
5 Minute AMRAP of:
Row for Calories
Rest 2:00 Minutes
5 Minute AMRAP of:
10 anchored sit ups
10 Jumping Pull-Ups(Level 1)/ 7 Pull-Ups(Level 2)
15 Second Plank Hold
Rest 2:00 Minutes
5 Minute AMRAP of:
Run for Meters

Wednesday, April 11th, 2012

A. Skill Progressions of Clean Review through Progressions

B. Hang Power Clean x 1/ Hang Squat Clean x 1/  Power Clean x 1 x 4 sets

C. High Bar Back Squat, 3 x 3, go up 5 lbs from April 4th, 2012

D. 5 Sets of the following:

75 Seconds on the Clock:
Perform between 7- 10 Burpees(Depending on Ability Level)
Remaining Time Complete as Many Meters of Agility Sprints… 10 Meter Shuffle

*Rest 2:00 Minutes Between sets*

Tuesday April 10th, 2012

4 Minute AMRAP of:
8 Wall Balls
8 Box Jumps
8 Body Rows(Level 1)/ Pull-Ups(Level 2)
Rest 3:00 Minutes
4 Minute AMRAP of:
8 Scaled Push-Ups(Level 1)/8 Hand Release Push Ups(Level 2)
8 Hang Power Cleans @ 75/45(Level 1) 95/65(Level 2)
8 Cal Row
Rest 10:00 Minutes
4 Minute AMRAP of:
8 Wall Balls
8 Box Jumps
8 Body Rows(Level 1)/8 Pull Ups(Level 2)
Rest 3:00 Minutes
4 Minute AMRAP of:
8 Scaled Push-Ups(Level 1)/8 Hand Release Push-Ups(Level 2)
8 Hang Power Cleans @ 75/45 and 95/65
8 Cal Row

Monday April 9th,2012

A. Shoulder Press Cluster, 1.1.1 x 3 sets, work to 80-85% of your max, concentrate on tight core and efficient movement.

B. Deadlift, 3 sets of 5 reps, work to heavy set of 5, work quickly and fast to a heavy set of 5

C. 6 Sets of the following:
9 Burpees
3 Thrusters from the rack, heavier than what you usually use
9 Kettlebell Swings
*Rest 1:30 between sets*
*Go up in weight each set on the Thrusters, and go harder and faster on each set.*

Saturday April 7th,2012

Paul snatching 165 lbs at a bodyweight of 172 lbs. He hit 175 after this!  That is a 40lb PR lift.  Nice job Paul. We are looking forward to seeing what Paul can do when he starts coming full time. 200 lbs is not far off for this guy.




Parts A,B and C will be Olympic lifting practice using the following movements. This will account for the first 30 mins of class, and then it will be time to hit a benchmark!!


A) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec.


B) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.


C) 4X3 Flat-Footed Clean Pulls @ 115% of your max clean – rest 75 sec






BENCHMARK!!!!
Fight Gone Bad  --- Compare to 9/17/2011
3 rounds of the following
1 minute amrap wall balls, 20/14 to 10 ft.
1 minute amrap SDHP, 75/55#
1 minute amrap box jump, 20/18″
1 minute amrap push press, 75/55#
1 minute amrap calorie row
1 minute rest


a little strategy hint here:   Remember it is 3 rounds. Don't be the guy that gets 150 in the first round and then 80 the next two rounds. Move quickly but don't get so out of breath that you will need to take large breaks. 

Friday April 6th, 2012

A. Shoulder Press, 1.1.1.1.1.1.1, rest as needed between sets
B1. Front Squat  3 x 3 rest 30 seconds
B2. Side Bridge, 20 seconds hold each/side x 3 sets, rest 90 seconds

C. 4 Sets of the following:
15 clapping push-ups As Fast As Possible
Row x 30 seconds all out effort!
Rest 3 Minutes between sets

Thursday April 5th, 2012

10 Sets of the following:
30 Seconds of Step Down Box Jumps
Rest 30 seconds
30 Seconds of Ball Slams @ 20/14 lbs
Rest 30 Seconds
30 Seconds of Rowing
Rest 30 seconds




Reminder to all.  Our class times are also Open gym times where you can come in and do whatever you would like whether that is yesterday's workout or skill work. 

Wednesday, April 4th, 2012

A. Snatch Review x 7 Minutes- Go Over Snatch Progressions
B. Hang Power Snatch, work to a tough single in a few sets(10 Minute Time Limit)
C. High Bar Back Squat @ 80%, 3 x 3,(Get Numbers from February 20th, 2012)

D. 3 Rounds for time of :
10 Hang Power Snatch @ 95/65, 75/45
10 Bar Facing Burpees

Tuesday, April 3rd, 2012

Complete the following for time of:
10 Minutes @ 80% of:
10 Thrusters @ 75/45 lbs
Row 250 meters
Rest 10:00 Minutes
10 Minutes @ 80% of:
10 Kettlebell Swings
Run 200 Meters

Monday April 2nd,2012

Matt and Emily discussing strategy before WOD 12.4.   

A1. Push Press, 3-3-1-1-1, build to a heavy single(Compare to March 14th, 2012), rest 60 seconds
A2. DB Split Lunges, 6/each leg x 5 sets, rest 60 seconds between sets.
A3. Sit-Ups x 15 reps x 5 sets, rest 90 seconds

B. 4-5 Sets of the following:
5 Front Squats @ 115/85 lbs, 95/65 lbs
Run 200 Meters
*Rest 2:00 Minutes between sets*