home workout today and Class at 5pm Sunday.
Level 1:
Get good and properly warmed up and then
Run 0.5 miles for time. Compare to August 3rd, 2012
Rest/walk for 10 minutes
Run 0.5 miles for time.
Level 2:
Good long warm-up so you are prepped to go hard, then:
Run 1 mile for time (Time Trial) Preferably 4 laps on a track.
Cool down with 15-20 minutes of walking and stretching
If you complete this please post to comments your time.
Sunday class will have volume so do not do additional work today, we are just looking for the times on the runs.
Saturday, August 25, 2012
Friday, August 24, 2012
Friday August 24th, 2012
Home Workout:
Level 1:
Walking Lunges , AMRAP in 30 sec x 5 sets, 30 sec rest.
+
5 rounds for time:
10 unanchored sit-ups
20 second unbroken Front Bridge
10 Good Mornings with hands on head.
Good Mornings video: http://www.youtube.com/watch?v=oA9PrdoEo1o
cues: send the hips back and keep hands on head. keep back flat. You will feel tension in hamstrings.
Level 2:
Walking Lunges, AMRAP in 30 sec x 8 sets, 30 sec rest
+
5 rounds for time:
20 Unanchored Sit-ups
30 second unbroken Front Bridge
20 Good Mornings with hands on head
Thursday, August 23, 2012
August 23rd, 2012
Level 1
four sets of:
A1. Deadlift 5,5,5,5. Sets should be heavy but with good form. 2 second reset at bottom with weight on floor mandatory. Rest 90s
A2. Push-ups. 10,10,10,10. If you have 10 push-ups , scale up to parallette push-ups or ring push-ups. Rest 90s
8 rounds for time
10 KBS - choose a weight you can do for 10 unbroken reps.
10 sit-ups
forced 20s rest.
four sets of:
A1. Deadlift 5,5,5,5. Sets should be heavy but with good form. 2 second reset at bottom with weight on floor mandatory. Rest 90s
A2. Push-ups. 10,10,10,10. If you have 10 push-ups , scale up to parallette push-ups or ring push-ups. Rest 90s
8 rounds for time
10 KBS - choose a weight you can do for 10 unbroken reps.
10 sit-ups
forced 20s rest.
Level 2
3 sets:
5 tough hang power clean TnG
7 burpee box jumps - 24/18" AFAP
rest walk 3 min
+
3 sets:
5 TnG DL moderate weight
15 push ups AFAHP
Airdyne 15 sec max effort! (THIS MEANS STANDING AND PEDALING YOUR ABSOLUTE HARDEST FOR 15s)
rest walk 3 min
+
3 sets:
Row or Run or Airdyne 1 min @ high effort
rest 2 min
(goal is same output per set)
Tuesday, August 21, 2012
Wednesday August 22nd, 2012
Home workout:
3 sets
10 burpees As Fast as Possible
10 squats As fast as possible
rest 5x the amount of time it took to complete the sets.
+
side bridges- 30-60s x 3 rest 30s between sides.
3 sets
10 burpees As Fast as Possible
10 squats As fast as possible
rest 5x the amount of time it took to complete the sets.
+
side bridges- 30-60s x 3 rest 30s between sides.
Monday, August 20, 2012
Tuesday August 21, 2012
Level 1:
A. Back Squat 5,5,5. Rest 3 minutes between sets. Build up to 5 reps that is mildly challenging. Raise weight if each set is good.
B. Ring Rows. 10,10,10. rest 2 minutes between sets.
3 sets of :
C1. DB thrusters 10-12 reps. You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s
C2 Banded Pull-ups 8-12 reps. Rest 1 minute
Level 2:
A. Back Squat - build to a challenging (not a 1RM) double. Get close (within 10-15% of your 1RM). In between sets practice some pull-ups and wrist flexibility to get ready for below.
+
"Fran"
21-15-9
Thruster - 95#/65#
Pull-up
compare to January 21st, 2012
Post time to comments
A. Back Squat 5,5,5. Rest 3 minutes between sets. Build up to 5 reps that is mildly challenging. Raise weight if each set is good.
B. Ring Rows. 10,10,10. rest 2 minutes between sets.
3 sets of :
C1. DB thrusters 10-12 reps. You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s
C2 Banded Pull-ups 8-12 reps. Rest 1 minute
Level 2:
A. Back Squat - build to a challenging (not a 1RM) double. Get close (within 10-15% of your 1RM). In between sets practice some pull-ups and wrist flexibility to get ready for below.
+
"Fran"
21-15-9
Thruster - 95#/65#
Pull-up
compare to January 21st, 2012
Post time to comments
Sunday, August 19, 2012
August 20th, 2012
For those working out at home and not planning on attending Tuesday:
for total time:
50 squats
Run 400m
rest 30 sec forced
40 squats
Run 400m
rest 1 min forced
30 squats
Run 400m
rest 90 sec forced
20 squats
Run 400m
rest 2 min forced
10 squats
Run 400m
or if you did not come Sunday
10 min AMRAP
10 sit-ups
10 push-ups
If you came Sunday and are coming Tuesday, take a day of rest or go for a 35-45 minute slow run.
Saturday, August 18, 2012
Sunday August 19th, 2012
Level 1:
A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.
+
10 minute AMRAP
10 sit-ups
10 modified push-ups.
Level 2:
A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.
+
10 minute AMRAP
10 Knees to Elbows
10 push-ups
A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.
+
10 minute AMRAP
10 sit-ups
10 modified push-ups.
Level 2:
A. Split Jerk - take 20 minutes and build to a heavy single. Focus on speed pulling self under the bar.
+
10 minute AMRAP
10 Knees to Elbows
10 push-ups
Saturday August 18th, 2012
A. Strict Pull-ups. 3 sets AMRAP. Rest 2 minutes between sets.
+
10 minute AMRAP
10 Knees to Elbows
10 push-ups
+
10 minute AMRAP
10 Knees to Elbows
10 push-ups
Thursday, August 16, 2012
Friday August 17, 2012
A. 12s Sled sprint with 50% of bodyweight on sled x 3 . Rest 4 mins between sets.
B. Prowler sprints. ALL OUT EFFORT -- 20m with moderate load x 5. rest 4 minutes between sets.
C. 8 sets of 30s Airdyne @ 80% effort/ 30s @50% effort
If rain becomes an issue , make up Thursday's workout or a workout from earlier in the week.
B. Prowler sprints. ALL OUT EFFORT -- 20m with moderate load x 5. rest 4 minutes between sets.
C. 8 sets of 30s Airdyne @ 80% effort/ 30s @50% effort
If rain becomes an issue , make up Thursday's workout or a workout from earlier in the week.
Wednesday, August 15, 2012
Thursday August 16th, 2012
A. Deadlift 5,4,3,2,1 Build per set. Rest 3 -5 minutes between sets.
B. 10 Minute AMRAP
10 Hang Power Clean - 115#/ 75#
10 burpees
scaling will be provided by a coach
B. 10 Minute AMRAP
10 Hang Power Clean - 115#/ 75#
10 burpees
scaling will be provided by a coach
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