7-29-11

Workout

Warm-up x 1

Turkish Getups
3 sets of 5 per side


12 min of every minute on the minute
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press

7-28-11

Workout

Warm-up x 1

Deadlift
2-2-2-2-2

10 min AMRAP
5 Pull ups
10 Dips
20 Double Unders

7-27-11

Workout

Warm-up x 1

Push Press
3-3-3-3-3

4 rounds of 2 min work/2 min rest for as many rounds as possible.  Continue each work cycle where you left off the previous cycle.

4 Handstand Push ups
6 Russian Lunges
8 Toes to Bar

7-26-11

Workout

Overhead Squat
3-3-3-3

5 Rounds for time
5 Power Clean (65/95)
10 Lateral Bar Jumps

7-25-11

Workout

Warm-up x 1

In 12 minutes complete the following:
500 m Row
Then For Reps/Rounds
5   2 DB Ground to overhead (20/40)
10 Hand Release Burpees
15 KB Swings

Your Score is your total amount of reps after the 500 m Row.  Steph had the high score of 132 the first time.

7-22-11

Note the schedule change next week.  Please help share this information with anyone who does not follow the blog.  We are going do a one week experiment with class structure in the morning next week.  I will be open from 6:00 am until 8:00 am.  We are going with an open class structure.  What I mean by that is that you can come in any time before 7:15 am and get your workout started as soon as you get there.  Contest participants: come in on Monday for your final workout.

Workout
Warm-up x 1

Power Clean
3-3-3
4 Rounds for time
10 Pull-ups
15 Goblet Squats

7-21-11

Workout

Warm-up x 1

Push Jerk
4-4-4-4

10 min AMRAP
10 KB Clean and Press (5/5)
10 Box Jumps
10 TTB

7-20-11

Workout

Warm-up x 1

Alternate the following two exercises.
Weighted Pull-ups
3-3-3
Single Leg Deadlifts
5-5-5 (each leg)

Then for time...
500 m row
50 KB Swings

7-19-11

Workout
Warm-up x 1

Thrusters
3-3-3

4 Rounds for Time
10 Lunges (Dumbbell in Goblet position)
10 Hand Release Burpees

7-18-11

Workout

Warm-up x 1
Burgner Warm-up
Power Snatch
3-3-3

3 Rounds of the following for max Reps
2 min work/2 min Rest
5 DB (2) Ground to overhead
5 Renegade Rows

7-15-11

Workout

Warm-up x 1

Bench Press
3-3-3-3-3

10 min AMRAP
4 HSPU
8 Dips
12 Russian KB Swings

7-14-11

Workout

Warm-up x 1

Front Squat
4-4-4-4


3 Rounds for Time:
10 DB Bent over Rows (5/5)
15 Push ups
20 Double Unders

7-13-11

Workout

Warm-up x 1

Deadlift
4-4-2

4 rounds for time
350 m Run
10 DB Snatch (5/5)
10 Toes to bar

7-12-11

Note:  If you are planning on coming in to any of the evening sessions this week, please give me a call.  Right now, I do not have anyone signed up.

Workout

Warm-up x 1
Turkish Get-ups
5-5 (per side)
Weighted High Box Step-ups
5-5 (per leg)
Alternate between the Get-ups and the Step-ups

Then...
5 Rounds for time
9 DB Thrusters
9 Pullups

7-11-11

Workout
Warm-up x 1

Shoulder Press
3-3-3-3-3

3 Rounds for Time
10 Goblet Squats
10 Clean and Press
10 yds Waiters Carry Right
10 yds Waiters Carry Left

Goal is to not put your KB or DB down throughout the workout.

7-8-11

Workout

Warmup x 1

Back Squat
5-5-5

10 Min AMRAP
5 Renegade Rows
10 Squats
15 Sit-ups

7-7-11

Workout

Warm-up x 1

Power Clean
4-4-4-4

3 Rounds for time
350 m Run
7 Pull ups
14 KB Swings

7-6-11

Workout

Warmup x 1

Push Press
5-5-5

5 Rounds for Time
10 DB Push Press
10 Box Jumps

7-5-11

Workout

Warmup x 1

Thrusters
5-5-5

Then...
12 min AMRAP
5 TTB
10 Lunges
5 Burpees

7-1-11Chance to Run

I encourage all of you to enter the Verndale 5K/10K Run/Walk for ALS Research.  You can check out their website here.  If you train at Trinity Strength and Conditioning and register for this event, I am offering one of our new T-Shirts for you to wear.  There are registration sheets at the gym.  If you wish, you can bring them back to me and I will turn them in to Julie or Judy.  Lets get out and run for a great cause!

Workout

Warm-up x 1
Power Snatch
3-2-1-1-1

5 Rounds of 2 min Work and 2 min Rest for max reps
10 KB Snatch
20 Double Unders
Start each round where you ended the one before.