Level 1 :
A. Hang Power Clean and Split Jerk Technique work. Light loads
+
5 sets :
5 Tng Deadlift - keep it moderate but fast.
Row 120m All out
rest 4 mins walking actively
Level 2:
A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 20 sec @ 95% effort.
rest 4 mins walking actively - if this is too much time you're not working hard enough
This means the second you finish last HPC hop on the Airdyne and pedal super hard leaving just the smallest bit in the tank. If you are a person that struggles to go hard during short sets don't worry about saving anything and just go your hardest from second 1 of set 1.
Tuesday, July 31, 2012
Monday, July 30, 2012
Tuesday July 31st, 2012
spend 10-20 minutes warming up properly.
A. 50 Burpees for time
Rest 10 minutes.
B. Tabata Jump Switch Lunges. Tabata is 20s of work followed by 10s of rest repeated 8 times. Score is total lunges.
Sunday, July 29, 2012
Monday July 30th, 2012
Reminder evening classes only this week. All sessions will start at 6 pm with guest trainer Julie Martin.
During warm-up spend 10 minutes working on a skill or lift you'd like to improve upon.
Level 1:
4 rounds for time of :
15 KBS 45#/ 25#
7 Push Press - choose a weight you can accomplish 7 unbroken reps with.
Run 200 m ( to mailbox at 12 Willow Way and back)
Level 2:
5 rounds for time
20 KBS 55#/35#
7 Push Press 115 # / 75#
Run 400 m (to mailbox 6B and back)
During warm-up spend 10 minutes working on a skill or lift you'd like to improve upon.
Level 1:
4 rounds for time of :
15 KBS 45#/ 25#
7 Push Press - choose a weight you can accomplish 7 unbroken reps with.
Run 200 m ( to mailbox at 12 Willow Way and back)
Level 2:
5 rounds for time
20 KBS 55#/35#
7 Push Press 115 # / 75#
Run 400 m (to mailbox 6B and back)
Friday, July 27, 2012
Saturday July 28th, 2012
A. DB Bulgarian Split Squat @ 30x1. 10-12 reps per leg. Rest 60s between legs. 3 sets each leg
B. Ring Rows 8-10 reps @ 2020. rest 90s between sets. 3 sets
7 rounds for time:
7 pull-ups
14 goblet squats (55/35)
B. Ring Rows 8-10 reps @ 2020. rest 90s between sets. 3 sets
7 rounds for time:
7 pull-ups
14 goblet squats (55/35)
Wednesday, July 25, 2012
Training Thursday July 26th, 2012
Level 1:
A Power Clean technique
B. Push-ups 5-7 tough push-ups x 5 sets. rest 1 minute between sets
3 rounds for time
8 DL
8 burpee box jumps
Level 2:
A1. Power Clean - build to a tough double; rest as needed
A2. Close Grip Bench Press - build to a tough double; rest as needed
+
3 rounds for time:
10 DL heavy
10 burpee box jumps - 24/18"
Tuesday, July 24, 2012
Wednesday July 25th,2012
A. Split Jerk Practice- 10 minutes
B. Double Under Practice - 10 minutes
C. Max Cals on the Airdyne 3 minutes.
this should be very difficult. If it is not you did not go hard enough. Don't be afraid to push outside your comfort zone. That is where growth occurs.
compare to http://binghamtoncrossfit.blogspot.com/2012/04/blog-post.html#comment-form
Everyone post total calories achieved to comments please!
B. Double Under Practice - 10 minutes
C. Max Cals on the Airdyne 3 minutes.
this should be very difficult. If it is not you did not go hard enough. Don't be afraid to push outside your comfort zone. That is where growth occurs.
compare to http://binghamtoncrossfit.blogspot.com/2012/04/blog-post.html#comment-form
Everyone post total calories achieved to comments please!
Monday, July 23, 2012
Tuesday July 24th, 2012
Level 1:
A. barbell Bent over row 8-12 reps x 3 sets. rest ~2 minutes between sets.
7 minute AMRAP @ 80% effort
3 DB snatch per hand
6 situps
3 burpees
40 yard shuttle
rest 5 minutes
7 minute AMRAP @ 80% effort
Level 2:
A. barbell Bent over row 8-12 reps x 3 sets.
20 minute amrap @ constant pace
5 dead lifts - moderate weight
10 sit ups
5 burpees
10 box jumps
200 meter run
A. barbell Bent over row 8-12 reps x 3 sets. rest ~2 minutes between sets.
7 minute AMRAP @ 80% effort
3 DB snatch per hand
6 situps
3 burpees
40 yard shuttle
rest 5 minutes
7 minute AMRAP @ 80% effort
3 DB snatch per hand
6 situps
3 burpees
40 yard shuttle
Level 2:
A. barbell Bent over row 8-12 reps x 3 sets.
20 minute amrap @ constant pace
5 dead lifts - moderate weight
10 sit ups
5 burpees
10 box jumps
200 meter run
Sunday, July 22, 2012
Training Monday July 23rd,2012
Level 1
Squat 10,8,6,4 rest 3 minutes. Increase weight per set.
For Time:
30 hanging leg raises
30 KB deadlift
30 GHD Sit ups (only to parallel)
30 kb swings
30 push ups
30 calories on rower
Level 2:
A. Back Squat 4-5 reps per set x 4 sets rest 3 minutes
5 rds for time
5 T2B
5 power clean 95/ 65
10 weighted sit-ups
10 Push Press 95/65
mandatory 1 minute rest
Squat 10,8,6,4 rest 3 minutes. Increase weight per set.
For Time:
30 hanging leg raises
30 KB deadlift
30 GHD Sit ups (only to parallel)
30 kb swings
30 push ups
30 calories on rower
Level 2:
A. Back Squat 4-5 reps per set x 4 sets rest 3 minutes
5 rds for time
5 T2B
5 power clean 95/ 65
10 weighted sit-ups
10 Push Press 95/65
mandatory 1 minute rest
Sunday July 22nd, 2012
Level 1
Press 10,10,10 rest 3 minutes
For Time:
30 hanging leg raises
30 KB deadlift
30 GHD Sit ups (only to parallel)
30 kb swings
30 push ups
30 calories on rower
Level 2:
A. Back Squat 5,5,5 rest 3 minutes
5 rds for time
5 T2B
5 power clean 95/ 65
10 weighted sit-ups
10 Push Press 95/65
forced 1 minute rest
Press 10,10,10 rest 3 minutes
For Time:
30 hanging leg raises
30 KB deadlift
30 GHD Sit ups (only to parallel)
30 kb swings
30 push ups
30 calories on rower
Level 2:
A. Back Squat 5,5,5 rest 3 minutes
5 rds for time
5 T2B
5 power clean 95/ 65
10 weighted sit-ups
10 Push Press 95/65
forced 1 minute rest
Friday, July 20, 2012
Saturday July 21st, 2012
Level 1:
A. DB Walking lunges 8-12 steps per leg - rest 2 mins between sets.
B. 1 arm db row 8-12 / arm rest 30s between arms
C. Tabata Situps (20s on 10s x8 sets, score is lowest score)
D. Cool down row or bike 5-10 mins.
Level 2:
A. Power Snatch, 1 rep per min for 10 minutes - start @ ~ 60% of 1RM and add weight as technique feels good, nothing heavy though
If you have spikes bring them!
Everyone's sprint protocol will be different based on a few things.
A. DB Walking lunges 8-12 steps per leg - rest 2 mins between sets.
B. 1 arm db row 8-12 / arm rest 30s between arms
C. Tabata Situps (20s on 10s x8 sets, score is lowest score)
D. Cool down row or bike 5-10 mins.
Level 2:
A. Power Snatch, 1 rep per min for 10 minutes - start @ ~ 60% of 1RM and add weight as technique feels good, nothing heavy though
B. Power Clean, 1 rep per min for 10 minutes - start @ ~ 60% of 1RM, add a few lbs
Part C will be dependent on how much time you have. If you must be out by 11 Part C will be
Airdyne Sprints 20s ALL OUT EFFORT Rest 2:40 x 5
If you have until 11:30 and would like to participate we will be going to Schnurbusch Park, just .5 miles down the road and doing various sled and prowler sprints.
If you have spikes bring them!
Everyone's sprint protocol will be different based on a few things.
Thursday, July 19, 2012
Friday July 20th, 2012
3 sets:
8 hang power clean tough unbroken
Row or Run 2 min @ 90% effort
rest 2 min
+
3 sets:
10 DB Dead Lift tough unbroken
AirDyne 2 min @ 90% effort
rest 2 min
+
5 min amrap:
burpee jumping chin ups -short pull-up bars.
Wednesday, July 18, 2012
Partner Workout
Partner Workout "running Fran"
One partner works at a time and each partner must complete each segment in full in order. Switch after each set. (ex. Partner 1 does 21 Thrusters, then Partner 2 does 21 Thrusters...)
400m Run
21-15-9 of
Thruster
Pull-ups
400m Run
One partner works at a time and each partner must complete each segment in full in order. Switch after each set. (ex. Partner 1 does 21 Thrusters, then Partner 2 does 21 Thrusters...)
400m Run
21-15-9 of
Thruster
Pull-ups
400m Run
Tuesday, July 17, 2012
Wednesday July 18th, 2012
A. Squat Clean - build to a tough SINGLE fast - If the pot is hot get a PR if not no problem.
B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec
Then for time :
20 power snatch, 65/45#
20 EROM push-ups. (use Rings, or parallettes, or clapping push-ups)
20 power snatch, 65/45#
500 meter row
Monday, July 16, 2012
Tuesday July 17th, 2012
If you have not recently tested this we will test Upper Body pushing using the following
1RM weighted Dip.
then
3 rounds for time:
25 KBS - 70/45
25 burpees
We will have a couple of scalings to keep this under 10 minutes of hard work for all athletes! This is a test so go all out!!!
1RM weighted Dip.
then
3 rounds for time:
25 KBS - 70/45
25 burpees
We will have a couple of scalings to keep this under 10 minutes of hard work for all athletes! This is a test so go all out!!!
Sunday, July 15, 2012
Monday July 15,2012
3 sets:
3 TnG Power Snatch
Sprint 30 m
rest walk 3 min
+
3 sets:
1 heavy hang power clean
5 burpees AFAP
20 double unders
5 burpees AFAP
rest walk 3 min
+
3 sets:
Row 1 min @ max effort
rest 2 min
Saturday, July 14, 2012
Sunday July 14th,2012
A. Thruster – take from rack and find a heavy single in 15 minutes. If
+
For Time:
400 meter run
+5 rounds for time of
5 Thrusters, 105/75#
10 pull ups
+
400 meter run
+
For Time:
400 meter run
+5 rounds for time of
5 Thrusters, 105/75#
10 pull ups
+
400 meter run
OPEN GYM!
There is Open Gym today at 10 am!
Make up a WOD, Practice skills, Oly Lift, Recovery WODs, Strength work, anything you want!
Make up a WOD, Practice skills, Oly Lift, Recovery WODs, Strength work, anything you want!
Thursday, July 12, 2012
Thursday July 12th, 2012
A. Back Squat 3 reps every 60 seconds x 6 - weight should be challenging
B. Hang power clean, 3 x 5, rest 90 seconds
For time:
20 back squats @ bwt @ 21X1 tempo maintained for rep to count. This means 2 seconds on descent, 1 second full pause in bottom, explode up and 1 full second at the top.
40 hang power cleans @ 95/65#
20m down and back prowler push. 100#/50#
500m row
B. Hang power clean, 3 x 5, rest 90 seconds
For time:
20 back squats @ bwt @ 21X1 tempo maintained for rep to count. This means 2 seconds on descent, 1 second full pause in bottom, explode up and 1 full second at the top.
40 hang power cleans @ 95/65#
20m down and back prowler push. 100#/50#
500m row
Wednesday, July 11, 2012
Wednesday July 11th, 2012
A reminder to all our current athletes as well as those considering joining: Our gym policy is always "open gym" meaning you are free to come and do your own thing during the class time provided it does not interfere with the ongoing class.
7 rounds for time
7 R arm db push press @ tough weight
20 meter waiters walk w/ db
5 T2B
7 L arm db push press @ tough weight
20 meter waiter walks w/ db
5 T2B
Level 1:
10 minutes skill work or make up strength from earlier in week.
10 minute amrap
5 burpees - no jump.
7 ring rows
10 sit ups
5 burpees - no jump.
7 ring rows
10 sit ups
(rest 5 minutes)
10 minute amrap
100 meter row
10 box jumps
100 meter run
100 meter row
10 box jumps
100 meter run
Level 2
10 minutes skill work or make up strength work.
7 rounds for time
7 R arm db push press @ tough weight
20 meter waiters walk w/ db
5 T2B
7 L arm db push press @ tough weight
20 meter waiter walks w/ db
5 T2B
Monday, July 9, 2012
Tuesday, July 10th, 2012
A.1 CG Bench press, 4 x 4-6 reps, rest 60 seconds
A.2 mixed grip pull up, 4 x 3-5 reps (add weight if possible), rest 60 seconds
+
8 minute amrap
2 DL @ 225#/ 135#
4 Box jumps, 24/18"
6 pull ups
A.2 mixed grip pull up, 4 x 3-5 reps (add weight if possible), rest 60 seconds
+
8 minute amrap
2 DL @ 225#/ 135#
4 Box jumps, 24/18"
6 pull ups
Sunday, July 8, 2012
Monday July 9th, 2012
A. Build to a 1RM in the Front Squat. - 20 min time limit.
B. 10 min AMRAP
20 jump switch lunges
10 KBS- heavy
Run 200m.
B. 10 min AMRAP
20 jump switch lunges
10 KBS- heavy
Run 200m.
Thursday, July 5, 2012
Friday July 6th, 2012
A. Power Snatch technique work 3,3,3
B. as many rounds in 20 min:
Power Snatch - 115/75# x 5
10 KBS - 1.5/1 pd
Push Press - 115/75# x 5
10 Box Jumps - 24"
Wednesday, July 4, 2012
Thursday July 5th, 2012
Class resumes 9 AM FRIDAY. Please let us know if you plan on attending.
50,40,30,20,10 reps for time of
Double Unders (or tuck jumps)
Squats
Sit-ups
50,40,30,20,10 reps for time of
Double Unders (or tuck jumps)
Squats
Sit-ups
Tuesday, July 3, 2012
July 4th,2012
No class on July 4th and 5th.
Home workout
good warm-up with leg swings, a bit of jogging and some incrementally faster runs.
A. sprint 20s @ max effort
walk actively for 2 minutes. repeat for 10 sets.
B. AMRAP burpees in 30 seconds
rest 90 seconds
repeat for 5 sets.
Home workout
good warm-up with leg swings, a bit of jogging and some incrementally faster runs.
A. sprint 20s @ max effort
walk actively for 2 minutes. repeat for 10 sets.
B. AMRAP burpees in 30 seconds
rest 90 seconds
repeat for 5 sets.
Monday, July 2, 2012
July 3rd,2012
The gym will be closed on July 4 and 5 for the holiday. We will post a home workout for those days and be back with classes Friday morning and Sunday evening.
Level 1 and Level 2 strength work
A.1 Shoulder press x 5 + PP x 5 + 5 sec. OH hold on last rep x 3 sets, rest 90 sec.
A.2 BB supinated bent over row 8-10 x 3, rest 90 seconds
+
300 meter row @ 90% effort
12-15 unbroken pull ups
300 meter row @ max effort
rest/walk 4 minutes x 3 sets
Level 1 and Level 2 strength work
A.1 Shoulder press x 5 + PP x 5 + 5 sec. OH hold on last rep x 3 sets, rest 90 sec.
A.2 BB supinated bent over row 8-10 x 3, rest 90 seconds
+
Level 1 conditioning
10 minute amrap
10 ring rows
10 push ups
10 ring rows
10 push ups
Level 2 conditioning
300 meter row @ 90% effort
12-15 unbroken pull ups
300 meter row @ max effort
rest/walk 4 minutes x 3 sets
*goal is to do all pull ups unbroken, and HAMMER the final 300 meters
Monday July 2nd, 2012
Level 1:
Build to a 1RM in the deadlift.
10 minute amrap
10 kb swings
10 steps walking lunges
10 sit ups
LeLevel 2:
Build to a 1RM in the deadlift.
then
For time:
21-15-9
* Hang Squat Clean 135#/ 85#
Ring Dips
*These hang squat cleans are meant to be heavy!! If you can clean greater than 225#/135# scale up the clean weight.
If you struggle with ring dips , subs are bar dips or a push-up variation. Choose a variation that will allow for at least 5-7 reps unbroken to start.
Build to a 1RM in the deadlift.
10 minute amrap
10 kb swings
10 steps walking lunges
10 sit ups
LeLevel 2:
Build to a 1RM in the deadlift.
then
For time:
21-15-9
* Hang Squat Clean 135#/ 85#
Ring Dips
*These hang squat cleans are meant to be heavy!! If you can clean greater than 225#/135# scale up the clean weight.
If you struggle with ring dips , subs are bar dips or a push-up variation. Choose a variation that will allow for at least 5-7 reps unbroken to start.
Sunday, July 1, 2012
Sunday July 1st, 2012
A. Find your 1 RM dead lift!
+
Teams of 2 must complete the following
3 minute amrap sled push for max distance 160/70#
+
2K row
*one person rows @ a time
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