8-31-11

Workout


Deadlift
3-3-3

In five minutes complete as many reps as possible
15 Sec Russian KB Swings
15 Rest
15 Sec Double Unders
15 Sec Rest
Perform with a partner.  One person goes while partner rests.

8-30-11

Workout

Bench Press
5-5-5

4 Rounds of the Following
3 Min AMRAP
5 Pull ups
10 Push ups
15 Squats
Followed by a 90 Second Rest

Continue each round where you left off on the previous one.

8-29-11

Workout

Warmup x 1

Front Squat
3-2-1-1-1

10 min AMRAP
10 Bulgarian Split Squats (5/5)
10 Toes to Bar
10 Sledge Hammer Strikes

8-26-11

Workout

Warm-up x 1

Power Clean
3-2-1-1-1

10 min AMRAP
5   Power Clean (95/65)
10 Pull ups
15 Box Jumps

8-25-11

Workout

Warm-up x 1

Shoulder Press
5-5-5

5 Rounds for Time
5  2 DB Ground to Overhead
10 Renegade Rows

8-24-11

Sorry for the late post!

Alternate between the following,
Weighted Pullups
3-3-3
Single Leg Deadlift
5-5-5 (each leg)

3 Rounds for Time
350 m Run
20 KB Swings

8-23-11

Workout

Warm-up x 1

Back Squat
3-2-1-1-1

10 min AMRAP
5   Ring Dips
10 Lunges
15 Sit-ups

8-22-11

Workout

Warm-up x 1

Power Snatch
3-2-1-1-1

5 rounds for time
6 Handstand Push-ups
12 KB Clean and Press

8-19-11

Workout

Warm-up x 1

Push Press
3-2-1-1-1

For total reps.  Complete as many reps as possible each time.  Rest 30 seconds between each exercise.  I will set the buzzer to go off every 30 seconds.  It will be up to you to keep track of how long you need to go.

30 Sec Rowing (Cal)
30 Sec Pull-ups (Strict if possible)
30 Sec Double-Unders
60 Sec Rowing (Cal)
60 Sec Pull-ups
60 Sec Double-Unders
90 Sec Rowing (Cal)
90 Sec Pull-ups
90 Sec Double-Unders

8-18-11

Workout

Warm-up x 1

Turkish Get-ups
Complete a total of 20 per side

10 min AMRAP
5 DB Ground to overhead (2)
10 Toes to Bar
15 Box Jumps (24"/20")

8-17-11

Workout

Warm-up x 1

Overhead Squat
3-2-1-1-1

For Time
15-12-9
DB Squat Cleans
Burpees

8-16-11

Workout

Warm-up x 1

Deadlift
3-2-1-1-1

Every Minute on the Minute for 10 minutes
5 KB Swings (53/35)
5 Pushups
5 Situps

8-15-11

Workout
Warm-up x 1

Push Jerk
3-3-3-3


3 Rounds for time
350 m Run
10 DB Ground to Overhead (5/5)
10 Lunges with DB in Goblet Position

8-12-11

Warm-up x 1

In teams of two complete as many rounds as possible in 20 minutes of the following:
5   Ring Dips
10 KB Clean and Press
15 Squats

Each person should complete an entire round on their turn.

8-11-11"For Better Grades, Try Gym Class"

"For Better Grades, Try Gym Class"...What???? That can't be.  Are we not being led to believe that in order to have higher achieving students we need to spend more time in the classroom preparing them for the test at the end of the year?  Isn't the only way that we can keep up with the rest of the world academically to get rid of wasted "academic" time like Physical Education, Art, Shop, and Music and focus on "core" curriculum. Oh wait, we are educating human beings not programing robots.  As someone who teaches physical education, I have always been aware of how important play and being active is to the human spirit.  This human spirit flourishes in these "non-core" curricular areas.  I would argue that it is this human spirit that is often one of the deciding factors in whether or not an individual is successful in their chosen endeavors.  Now I don't have a study to prove this, it is just an observation of mine. 

However, I came across a great article that pertains to our gym as well as my other job as a Physical Education instructor.  This article found in the New York Times sites at least two studies that indicate that exercise leads to increased concentration thus better productivity or grades.  I think that this translates into better performance at our jobs as adults as well. 

Workout

Warm-up x 1

Thruster
3-2-1-1-1

10 min AMRAP
5   HSPU
10 Toes to Bar
20 Double Unders

8-10-11

Workout

Warm-up x 1

Power Cleans
2-2-2-2-2

For Time:

21-15-9
KB Swings
Goblet Squats
At the top of every minute do 3 Burpees.
Use Same KB or DB for both exercises.

8-9-11

Workout

Warm-up x 1

Alternate between the following
Clean pulls
3-3-3-3
Weighted Pull-ups
3-3-3-3

For time:
10 Renegade Rows
1   Box Jumps
9  Renegade Rows
2  Box Jumps
...
1  Renegade Row
10 Box Jumps

8-8-11

Workout

Warmup x 1

Bench Press
3-2-1-1-1

4 rounds of the following
In 2 minutes run 350 m
Max Reps Pull-ups

Rest 2 minutes between rounds
Post total pull-ups completed

8-5-11

Workout

Warm-up x 1

Front Squat
3-3-3-3-3

Every minute on the minute...
3   DB Push Press (Heavy)
10 Double Unders

8-4-11

Workout

Warm-up x 1

Power Snatch
2-2-2-2-2

10 min AMRAP
4 Power Clean
8 TTB
16 Lateral Bar Jump

8-3-11

Workout

Warm-up x 1

Single Leg Deadlifts
5-5-5 each leg
Complete Max time L-sit between each set

3 Rounds for time
350 m Run
21 KB Swings (53/35)
12 Pull-ups

Please give me your time and scaling for my records on this workout.

8-2-11

Workout

Warm-up x 1

Shoulder Press
3-2-1-1-1

21-15-9
DB Front Squats
Pushups

May scale to 15-12-9 if needed.

8-1-11

Workout

Warm-up x 1
Back Squat
3-3-3-3-3

3 Rounds for time
10 KB Clean and Press (5/5)
10 Burpee Box Jumps