4-29-11

There will be an 8:00 am group workout tomorrow morning.

Workout
Warm-up
3 Rounds
8 OHS
8 Push-ups
8 Pull-ups

Burgener Warm-up

21-15-9
Power Cleans (135/95)
Ring Dips

In your workout journal, this workout is called "Elizabeth."

Scaling options:  15-12-9
Scale weight on Power Cleans
Scale Dips

4-28-11

Workout

Warmup x 2

10 min AMRAP
5 Pull-ups
10 Renegade Rows
15 Double Unders

4-27-11

Happy Birthday Rachel.  Way to throw that Kettlebell around only 4 1/2 months post pregnancy!

Workout
Warm-up x 2

Take 5 minutes to work on Single Leg Deadlifts

12-9-6-3
Deadlift (200/135)
Toes to Bar
Box Jumps (24"/20")

4-26-11

Workout

Warm-up
  3 Rounds
  8 OHS
  8 Push-ups
  8 Pull-ups

Then...
Shoulder Press
3-3-3-3

12 Min AMRAP
10 Goblet Squats
15 KB Swings
20 Anchored Sit-ups

4-25-11

Warm-up x 2

Workout

Partner Thruster WOD
You and your partner must complete 100 Thrusters.  Here is the catch...At the top of every minute, one partner will do 5 burpees and then complete as many thrusters as possible for the remainder of the minute.  Then at the top of the next minute the other partner will do the same.  Continue until your team has reached 100 thrusters. 

Prescribed weight:  115 men, 75 women

Schedule For Monday

Tomorrow's Schedule looks like this...

8 am Group class  (We will be doing a partner Workout)
6 pm Group Class (Same as morning)

4-23-11

We had a great workout Friday morning.  Our biggest group at one time thus far!

Workout
Warmup x1

10 min AMRAP
10 DB Push Press (20/40)
10 Pull-ups
10 Box Jumps

4-21-11

Great Job to everyone who came in yesterday!  We had new records all over the place.  Remember to keep looking to improve your form.  One overall goal that I would like to see is tightening up on our push-ups.  Remember that we need to touch the chest to the floor and come off the floor as one unit.  Keep up the Great Work.


Warm-up

Mobility Work

3 rounds
8 OHS (PVC)
8 Pushups
8 Toes to Bar

Burgener Warmup

Workout
4 Rounds for time
5 Clean and Jerk (75/115)
10 Double Unders

4-20-11

Warm-up x 1

Sandbag Cleans (Full Squat)
3-3-3-3

For Time
500 m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

4-19-11

We have some schedule changes this week.  Right now I do not have a class scheduled for Thursday night.  If there is interest please let me know.  Also, on Friday morning we will have a group class at 9:00 am.  This will be a team or partner workout...these are a lot of fun.  If there is enough interest, we will have one on Saturday morning as well. 

Workout

Warm-up
3 Rounds
8 OHS
8 Push-ups
8 KB Swings

Then...
Weighted Pull-ups
3-3-3-3  (If you can't do a pull-up, work on your pull-up progression.)

5 Rounds for time
20 DB Snatch (10/10) (20/40)
10 Box Jumps

4-18-11

Warm-up x 2
 8 OHS (PVC)

OHS
4-4-4-4

Bench Press
3-3-3-2-1-1

4-15-11

Workout

Warm-up x 1

Hip Bridge with leg ext. 5 sets of 3 each leg
Side Planks 30 sec or max effort x 2 per side

Then...
Every minute on the minute for 10 minutes
7 Thrusters and 3 Burpees
Pick your own weight for the Thrusters.  If you do not finish within the minute, finish your round and sit out for the rest of the minute.

Post total weight on thrusters and total rounds plus reps completed.

4-14-11

Warm-up
Mobility Work
Warm-up x 2

Workout

5 Rounds for Time
5   Deadlift (1 1/2 x Bodyweight)
10 Toes to bar

**compare to 2/7/11

4-13-11

Warm-up x 1
10 minutes of Single Leg Deadlift with DB's or KB's and Turkish Getups

Workout

5 Rounds for Time
6 Pull-ups
9 Kettlebell Swings (44/26)
12 Lateral Barbell Jumps

Compare to 2/4/11

4-12-11

Warm-up

Mobility Work
3 Sets of
8 OHS PVC
8 KB Swings
8 Pull-ups

Workout
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Rest should be about 2-4 minutes between rounds.

4-11-11

Warm-up

Mobility Work
  Foam roll legs
Warm-up x 2

Workout
10 Renegade Rows (25/15)
 1 Sandbag Clean and Press(40/20)
9  Renegade Rows
2 Sandbag Clean and Press
...
1 Renegade Row
10 Sandbag Clean and Press

4-8-11

Warmup

3 rounds
5 OHS
5 DB Push Press (light)
5 Push ups
5 Ring rows

Workout
5 Rounds for Time
9 DB Thrusters (40/20)
9 Pull-ups

4-7-11

Warm-up x 2

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

4-6-11

Warm-up
Mobility Work
500 m Row
3 rounds of ...
8 OHS
8 Lunges
8 Dips

Workout

5 rounds for time
 8  Handstand Push-ups
12 Toes to Bar
16 KB Swings (44/26)

4-5-11

Warm-up
3 rounds
*8 OHS (pvc)
*8 Pull-ups
*8 KB Swings

Workout
5 rounds of the following

3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1 Minute
Pick up each round where you left off in the previous round.

4-4-11

Today is going to be a little different than most of you are used to.  We will be focusing on strength development.  Allow yourself to fully recover between sets.

Workout
Warmup x 3

First...
Front Squat
3-3-3-3-3
Perform 1 Split Jerk after your 3rd Front squat each set.

Then...
3 rounds of Max Reps Strict Pull-ups (palms forward, no kip)
If you have less than 5 pull-ups, use band.
If you have 0 pull-ups work on Pull-up Progression