In teams of 2 with 1 person working at a time:
For time:
Row 1000m
40 Burpees
50 Push Press 75# for both male and female
60 front squats 75# for both male and female
Friday, August 3, 2012
Testing August 3, 2012
Level 1:
Run 0.5 miles for time @ 90% effort
rest 10 minutes
Run 0.5 miles for time @ 90% effort.
Level 2:
Take the time to have a good warm-up and get your body prepped for a 2 mile run.
Run 2 miles for time.
Run 0.5 miles for time @ 90% effort
rest 10 minutes
Run 0.5 miles for time @ 90% effort.
Level 2:
Take the time to have a good warm-up and get your body prepped for a 2 mile run.
Run 2 miles for time.
Wednesday, August 1, 2012
August 2nd, 2012
Level 1:
A1. 6-8 DB Rows @ 2010. rest 10s between arms. This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.
A2. side plank - 30s per side. no rest between sides. rest 1 minute after both sides are complete
10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)
rest 10 minutes
10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs
Level 2:
3 sets of
A1. 8-10 Supinated Pull-ups @3111. rest 1 minute. This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.
A2. Side Plank - 45s per side. no rest between sides. rest 1 minute after both sides are complete.
10 minute AMRAP
100m row
8 E-ROM push-ups or dips. (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B
rest 10 minutes walking actively
10 minute AMRAP
5 DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)
A1. 6-8 DB Rows @ 2010. rest 10s between arms. This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.
A2. side plank - 30s per side. no rest between sides. rest 1 minute after both sides are complete
10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)
rest 10 minutes
10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs
Level 2:
3 sets of
A1. 8-10 Supinated Pull-ups @3111. rest 1 minute. This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.
A2. Side Plank - 45s per side. no rest between sides. rest 1 minute after both sides are complete.
10 minute AMRAP
100m row
8 E-ROM push-ups or dips. (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B
rest 10 minutes walking actively
10 minute AMRAP
5 DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)
Tuesday, July 31, 2012
Training August 1, 2012
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.
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.
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
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