Friday June 29th,2012

Sunday Class at 5pm!

warm-up with movements and practice some skills

pull-up practice - kipping or practice strict, add weight if >7 strict pull-ups

10 minutes of work @ 90% effort

Row 500m

15 Wall Balls - 20# / 14#

20 Double Unders or 40 single undres

--10 min recovery

10 minutes of work @ 90% effort:

10 sit-ups

15 KBS -  55/35lbs

20 walking lunges

Thursday June 28th, 2012

A.1  Push Jerk, 4 x 5, rest 10 sec.
A.2  HR push up, 4 x 60 sec. amrap, rest 10 sec.
A.3  Ball Slam, 4 x 30 sec., rest 2 minutes


B.1  Row sprint - 15 sec. @ 100% x 3, rest 1:00 minute
B.2  run sprint - 15 sec. @ 100% x 3 rest 1:00

Wednesday June 27th, 2012

REMINDER: The NO GRAIN CHALLENGE HAS ENDED.   MAKE SURE TO CONTACT MANDY AND GET MEASURED.  EVERYONE MUST BE MEASURED BY FRIDAY TO BE ELIGIBLE. 

10 minutes skill work of choice.  Practice and get proficient with double unders, pull-ups, ring dips. 

For Time:
30 squat cleans @ 95/65#
40 box jumps, 24/18"
20 squat cleans @ 115/75#
30 box jumps, 24/18"
10 squat cleans @ 135/95#
20 box jumps, 24/18"

Tuesday June 25th,2012

A.1  CG Bench Press, 5 x 5-7, rest 60 seconds
A.2 KB Bent Over Row, 5 x 5-7, rest 60 seconds
+
3 rounds300 meter row
15 burpees
15 pull ups
rest/walk for 3 minutes between rounds

Monday June 25th, 2012

A.  DL cluster, 3.3×4, rest 30 sec., rest 2:30.   raise weight from Saturday June 16th, 2012


+

10 minute amrap
10 power cleans, 115/75
10 front squats, 115/75
10 push press, 115/75

Sunday June 24th, 2012

Class is at 5PM tonight.



For those that competed yesterday we will have a recovery workout planned for you. Low intensity, low volume movement that will help you feel better than just sitting all day.

For those that did not compete:

10 minutes to find 1RM in bench press

rest 2 minutes

10 minutes to find 1RM in clean

rest/warmup 10 minutes

then:

Binghamton's Fittest WOD 2: 

10 minute AMRAP

7 burpees

7 deadlifts 205/145  -----weight will be scaled appropriately

7 box jumps 24"

7 pull-ups

Friday June 22nd, 2012

Competition Prep:


A. Clean practice at light loads.  Do not go above 80% of your 1RM. --That will be for tomorrow


B. Row Sprints: 20 sec @ max effort; rest 2:40 x 3

C. 7 burpees AFAP - rest 40 sec x 3

D. DL @ 11x1  2 reps @ 50% of 1RM   x 4 sets.   rest 40s between sets.

E. Airdyne , Row or Run @ Z1 pace for 5 mins.  Cool down. 

WOD 1,  9-9:35am

Bench Heat 1/ Clean Heat 2

Squat Rack 3 Alex Cadmus

greg rollo

Nick Tillman

Rich Petrisko

Squat Rack 4 Athea Haas
Rosie Jones
Corinne Allman Andrea Elliott
	Squat rack 1 Jose Otero
	Pat Skinner
	Ron Harrington
	Dave Martin Squat Rack 2 Stephanie Grosso Emily Scrivener Leslie Heywood

Clean Heat 1/BP Heat 2

Squat Rack 1 Savannah Filbin

Mandy Skinner

Julie Martin

Lori Hochdanner

Squat Rack 3 Michael Elliott

Ryan Andrew

Micah Russell

Michael Hurst

Squat Rack 2 Yasha Hartberg

Barry Baldridge

Bob Lalor

  Ron Carter

WOD 2, 9:45 – 10:30

7 Burpees

7 Deadlifts

7 Box Jumps

7 Pullups

Heat 1 9:45-9:55

Alex Cadmus

Nick Tillman

Ryan Andrew

Bob Lalor

Michael Hurst

Mandy Skinner

Emily Scrivener

Leslie Heywood

Athea Haas

Heat 2  10-10:10

Pat Skinner

Ron Carter

Dave Martin

Michael Elliot

Micah Russell

Lori Hochdanner

Julie Martin

Stephanie Grosso

Corinne Allman

Heat 3  10:15-10:25

Rich Petrisko

Greg Rollo

Jose Otero

Ron Harrington

Yasha Hartberg

Barry Baldridge

Savannah Filbin

Andrea Elliot

Rosie Jones

  

WOD 3

Run 400m

Row 800m

Run 400m

Heat 1- 10:30

Ron Carter

Bob Lalor

Alex Cadmus

Nick Tillman

Heat 2- 10:35

Dave Martin

Pat Skinner

Ryan Andrew

Micah Russell

Heat 3- 10:40

Michael Elliott

Greg Rollo

Jose Otero

Ron Harrington

Heat 4- 10:47

Yasha Hartberg

Barry Baldridge

Michael Hurst

Rich Petrisko

Heat 5- 10:55

Emily Scrivener

Lori Hochdanner

Leslie Heywood

Julie Martin

Heat 6 - 11:03

Mandy Skinner

Stephanie Grosso

Andrea Elliott

Savannah Filbin

Heat 7 – 11:11

Corinne Allman

Rosie Jones

Athea Haas 

WOD 4- FINALS

Men’s Final 11:30

Top 5 Males

Women’s Final 11:40

Top 5 Females

Thursday June 21st, 2012

For those competing on Saturday: 

A. Squat Clean, build to 85% RM for a single

B. Bench Press @ 20X1, 3 reps @ 50% RM x 7 sets, 45 sec

C. DL @ 11X1, 2 reps x @ 50% RM x 7 sets, 45 sec

D. Burpees, 15 reps as fast as possible x 3 sets, 1 min b.t sets

for those not competing:

Fast warm-up and then: 

3 rounds of 

5 minute AMRAP

7 wall balls

7 push-ups

rest 2 minutes

5 minute AMRAP

7 push press 95/65

7 burpees

rest 4 minutes

Wednesday June 20th, 2012

A.1  Shoulder Press x 1 + Push Press x 3 + Push Jerk x amrap x 4, rest 90 seconds
A.2  SA DB bent over row, 4 x 8-10/side, 30X1, rest 90 seconds
+
7 minute AMRAP

20 push press, 115/75
20 pull ups
20 box jumps, 24/18"
2 rope climbs

Tuesday June 19th, 2011

A.  Front Squat, 3.3×4, rest 15 sec., rest 2 min




B.1  Hang power clean, 3 x 10, rest 30 sec.

B.2  row 500 m x 3, rest 30 sec.


B.3  run 400 m x 3, rest 90 sec.