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

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

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

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.

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. 

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

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 :

500 meter row
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

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!!!

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

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

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!