4-1-11

Workout

Warm-up
3 Rds of
*10 OHS
*10 Pull-ups
*10 Double Unders


15 min AMRAP
9 Deadlift (155/100)
12 Pushups
15 Box Jumps (24"/20")

3-31-11

Workout
Mobility Work
Warm-up:
  3 Rounds of  8
     OHS
     Pushups
     Pull-ups

Practice L Sits and L Holds (or with Knees tucked) from Bar

Tabata KB Swings and Burpees (6 rounds)
  20 Sec KB Swings (26/44)
  10 Sec Rest
  20 Sec Burpees
  10 Sec Rest

Post total reps for middle 4 rounds.  (In other words, throw out your high score and low score for each movement and then add the rest up.)

3-30-11 Happy Birthday Kate!

Happy Birthday Katie!  Keep smiling.  For the rest of you, I'll bet you'll never guess how old Katie is today.

Workout
Warmup:
1)  Mobility work.
2)  3 rounds
*8 pvc OHS
*8 Pushups
*8 Pull-ups
*8 KB Swings

4 Rounds Each for Time
300 m Row
22(11/11) DB Ground to Overhead (20/40)
11 Squats
11 Sit-ups
11 Lateral Bar Jumps


Rest 4 minutes.  Start as soon as a rower is available.

Push - Pull

Let me know some preferences for workouts on Friday.  I for sure have one at 6 am for the early birds.

Workout
Mobility Work (5 min)

Warm-up x 3

For time...
10 Pull-ups (Supine Ring Rows)
10 Handstand Pushups
15 Supine Ring Rows (DB Bent over rows)
15 Push-ups
15 Supine Ring Rows (DB Bent over rows)
15 Push-ups
10 Pull-ups (Supine Ring Rows)
10 Handstand Pushups

3-28-11

There are some schedule changes this week.  Make sure to check out the schedule on the side of the page or at the gym.  Let me know some preferable times for Friday.  I am open to make some adjustments to the normal times if you wish.

Also, you will notice a slight difference in the programming this week.  I really think that it is important to change up the programming during different times of the year.  For those of you who were training with me out of the garage it will be similar to when we first started training. 

To start things off we will have one of our benchmark workouts, "Grace".

Workout 

Spend 5 minutes on the foam rollers or the lacrosse balls.

Complete the warm up three times at a fast pace. 


Then...

30 Clean and Jerks for time.  (135/95)

3-25-11

Workout

20 min AMRAP

Start with 2 burpees and perform 2 burpees at the top of every minute.

10 Box Jumps
10 Toes to bar
10 Lunges

When you stop for the burpees, continue on from where you left off.   Post total rounds plus reps.

3-24-11

There will be open gym today at 3:45 and tomorrow at 6:00 am and 3:30 pm.

Workout

500 m Row for time


Then...

5 rounds for time:
5 DB Deadlift
5 DB Hang Cleans
5 DB Thrusters

Then...
500 m Row for time.

Post all three times.  Use stopwatch for part 2 of the workout.

3-23-11

Workout
Overhead Squat
5-5-5

Then...
21-15-9
Overhead Squat (65/45)
KB Swings (44/26)

Scale weights or reps to 15-12-9

3-22-11

Workout
Push Press
5-5-5

10 min AMRAP

5   DB Push Press
10 Pull-ups
15 Sit-ups

3-21-11

Check the schedule for time changes this week.  If you see "Open Gym", that means that I won't be there, but someone will be there to open the gym and go over the workout.  Today's classes are at 6:00 am, 4:30 pm, and 6:00 pm.


Workout
Deadlift
3-3-3-3


For time:
500 m Row
Then...
3 Rounds
10 DB Squat Cleans
10 Renegade Rows

2011 Winter Fitness Challenge Results are In!

Come on in today or Monday to find out the results from the Winter Fitness Challenge.  As a group, work capacity definitely improved during the nine weeks of the challenge.  The group of 9 improved by 245 points for an average of over 27 points per person.  Great Job!

****Note****
There will be some scheduling changes coming in the next couple of weeks.  Some of the afternoon and evening times will be listed as "Open Gym" times.  During that time, someone will be there to open up and go over the workout that is posted.  We are also working on adding a coach in the middle of April.

Also, don't be surprised to see running added back into the programming now that the snow is disappearing.  Bring clothing necessary for going outside.

Workout

In teams of 3 or 4 complete as many rounds as possible of the following.
A.
12 minutes
Sandbag Clean and Press x 4 (25/40)
Push-ups x 6
Box Jumps x 8

Rest for 5 minutes

B.
12 minutes
5   Pull-ups or 20 ring rows
10 Burpees

One team member works at a time, with each team member cycling through each movement before moving on to the next movement.

3-18-11

March Madness!
The new sweatshirts and long sleeve T-shirts are in!  We are having a March Madness Sale through the end of the NCAA Men's Basketball tournament.  During that time the sweatshirts will be $20 (reg. $25) and the long sleeve t-shirts will be $15 (reg. $20).  We have a variety of colors and sizes.

Workout

Front Squat
4-4-4-4
Then...
10 min AMRAP
30 DU
15 Ground to overhead (45/75)

3-17-11

Happy St. Patrick's Day!

Workout

Shoulder Press

5-5-5

Then...

21-15-9
DB Thruster
Ball Slams

3-16-11

Workout
Power Snatch
2-2-2-2-2-2

10 Min AMRAP
15 KB Swings
10 Push-ups
5 Deadlift (BW)

3-15-11

Workout
Back Squat
3-2-1-1-1
Then...
For Time:
14,12, 10, 8, 6, 4, 2
DB Ground to Overhead (Split half and half between R and L)
Box Jumps (20/24)
KTE

3-14-11

Great Job to all of the competitors last week.  We will finish up the voting on the pics this week and announce the results at the end of the week.  Here are a couple of pics from Friday's competition.  Sorry to the morning crew for forgetting to take a group shot.

                                     



Workout
3 rounds for time:
5 Clean and Jerks (115/75)
10 Pull ups
15 Squats
Rest 2 minutes.

Include your rest time in your time for the workout.

3-11-11 Fitness Challenge Finals

Today is our final day of Trinity Strength and Conditioning's first ever Fitness Challenge.  We will take the final photo's today and complete the final workout.  Great Job to all of the competitors.  If you are not in the competition, you are still invited in to do the workout.  We will be running the workout in heats with one male and one female going at a time.

You will be scored on total reps.

1 min Row (Cal)
1 min Rest
1 min Barbell Push Press (35/65)
1 min Rest
1 min Burpees (Hand release on bottom, jump over towel with hands above head)
1 min Rest
1 min Dumbbell Ground to overhead (20/35)
1 min Rest
1 min Box Jumps (14"/20")
1 min Rest
1 min Pull ups (No scaling allowed.  If you can't do a pull-up, you have a goal to work on.)

3-10-11

Remember, if you are in the fitness challenge, we will be doing the final workout and pictures on Friday and/or Saturday.

Workout

Take 5 minutes to practice wall climbs, hand walking, hand stands.

5 rounds for time
20 Sandbag Cleans
30 Double Unders

3-9-11

Workout

Bench Press
3-2-1-1-1

Then
10 min AMRAP

10 KB Swings
10 Pushups
10 Situps

3-8-11

Workout

Deadlift
5-5-5

3 Rounds for Time:
DB Snatch (5/5)
DB Push Press (5/5)
DB Row (5/5)
DB Goblet Squat (10)
DB Swing (10)

**Use a weight that will be challenging on the Push Press.

3-7-11

For those of you who are in the Fitness Challenge, this is our last week.  We will be taking our after photos on Thursday or Friday.  The final workout will be on Saturday.  For those of you who can not make Saturday, we will also do the workout on Monday.  If you are not in the contest, you are welcome to come do the workout as well.

Workout

OHS
3-2-1-1-1

Then, For time:
10 Handstand Pushups
4   Lunges
8  Handstand Pushups
8  Lunges
6  Handstand Pushups
12  Lunges
4  Handstand Pushups
16 Lunges
2  Handstand Pushups
20 Lunges

3-4-11

Workout
For Time:

500 m Row
Rest 1 minute

Then, with sandbags, complete the following for time:

5 Rounds

5 Clean from Floor
5 Bent Over Rows

5 Push Press
5 RDL
5 Box Jumps (No Bag) 20/24
5 Pushups

3-3-11

Workout
Take 10 minutes to work on Turkish Get-Ups and Single Leg Deadlift Dumbbells or Kettlebells

21-15-9
DB Thrusters
Toes to Bar

3-2-11

Workout

Power Snatch
4-4-4-4

4 Rounds for Max Reps
60 Sec KB Swings (26/44)
60 Sec Rest
60 Sec Pull ups
60 Sec Rest

3-1-11

Workout

Front Squat
3-2-1-1-1

10 Min AMRAP
10 Overhead Squat
10 Renegade Rows