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
Thursday, July 12, 2012
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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