9-29-11

Workout

Warm-up x 1

Strength WOD

For 12 minutes complete the following.

At the top of every minute complete 2 Power Cleans.
Your score is the total weight Power cleaned.

9-28-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5   Pull-ups
10 Russian KB Swings
20 Double Unders

9-27-11

Workout

Warm-up x 1
Strength WOD

5 rounds for time

10 HSPU
10 2 DB or KB Front Squat

9-26-11

Coming Soon!  Fall Fitness Challenge.  It will be a team challenge that will focus on fueling our body for fat loss and strength gains.  This time there will not be a physical testing component, but will include either a weight loss or "inches lost" component.  Also, this time I will open it up to people who are not currently training with us.  Start thinking of someone who may be interested.  Look for more details and a sign-up sheet at the gym in the next week!

Here's a list of the strength components that we will hit in our Strength WOD's this week.
Overhead Squat
Push Jerk
Power Clean
Clean Pulls
Single Leg Deadlift

Workout

Warmup x 1

Strength WOD

10 min AMRAP
10 2 DB Ground to overhead
10 Box Jumps
10 DB Bent over Rows
(We completed a similar workout on 9/14 in 2 min sprints.  Check that workout for weights.)

9-22-11

Workout

Warm-up x 1

Strength WOD

5 Rounds for time:
5   Renegade Rows
10 Bulgarian Split Squats

9-21-11

Workout
Warmup x 1

Strength/Skill WOD

Row 750 m for time.

Rest

Row for same time max distance.

9-20-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 DB Push Press (2)
10 Lateral Bar Jumps
30' Waiters Carry with Weight Plate

9-19-11

We have some changes we are going to try beginning this week.  It will involve the strength portion of the workout.  In an effort to make sure everyone is getting the chance to hit all of our main strength components, they will not be tied to a particular day.  I will post the strength workouts on a board at the gym for the week.  For example, this week on your first day in, you will do front squats.  That will happen whether or not you come in on Monday or later in the week.  This will prevent missing a particular lift 3 or 4 times in a row.

There will be a conditioning portion of the workout posted every day.  When you come in, everyone will do that particular workout on that day.

Today's Conditioning Workout

4 Rounds for time
30 Second Plank Hold
10 Goblet Squats
10 KB Clean and Press (5/5)

9-16-11

Workout

Warm-up x 1

Deadlift
3-2-1-1-1


For Time
15 Deadlift (about 50% of today's 1 RM)
30 Push ups
350 m run
10 Deadlifts
20 Push ups
Run
5 Deadlifts
10 Push ups
Run

9-15-11

Workout

Warm-up x 1

Clean Pulls
3-3-3-3
Max time L-Sit in between each set


Tabata ????? Come in and find out!

9-14-11

Workout

Warm-up x 1

Shoulder Press
3-3-3-3

5 rounds of 2 min work/2 min rest As Many Rounds as possible
10 2 DB Ground to Overhead
10 Box Jumps
10 DB Bent over Rows (5/5)

9-13-11

Workout

Warm-up x 1

Back Squat
5-5-5

5 Rounds for time
12 Goblet squats
12 Push ups
12 Russian KB Swings

9-12-11

Here are some scheduling notes for this week.
6:00 am M-F.
7:00 pm Monday and Thursday
6:00 pm Tuesday and Wednesday.

Workout


Warm-up x 1

Power Clean
3-3-3-3

12 min AMRAP
5 Pullups
10 Anchored Sit ups
15 Double Unders

9-9-11

Workout

Warm-up x 1

Push Press
5-5-5

5 Rounds for Time
10 KB Clean and Press
30 feet Waiter's Carry R
30 feet Waiter's Carry L
10 Toes to Bar

9-8-11

Workout

Warm-up x 1

Overhead Squat
5-5-5

4 rounds for time
350 m Run
15 OHS (65/45)

9-7-11

Workout

Warmup x 1

Weighted Pull-ups
3-3-3-2-1
Single Leg Deadlifts
5-5-5

"LA Baseline"
500 m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

9-6-11

Workout


Warm-up x 1
Burgener Warmup

Power Snatch
3-3-3-3

In 12 minutes complete as many Power Clean ladders as possible from 1 to 5.  Use approx. 75% of your 1 RM on Power Clean.

9-5-11

Commitment

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vince Lombardi

I contend that this not only applies to our career but to the rest of our lives as well.  I see the results of this every day.  Our gym is filled with people who have decided by showing up day after day to strive for excellence in their health.  So here is a question for you...Is there an area in your life where you haven't committed to be excellent?  Why not?

Workout

Warm-up x 1

Push Jerk
3-2-1-1-1

Then...Complete the following workout taken from our beginner's program...with a twist!
10,9,8,7,6,5,4,3,2,1
DB Push Press
Box Jumps
Here is the twist.  At the top of every minute perform 3 burpees.  See if you can improve on your beginner's workout even with the burpees!

9-2-11

Workout

Warm-up x 1

Thruster
5-5-5

Every min on the minute for 12 minutes
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

9-1-11

Workout

Warm-up x 1

Today, complete a total of 30 Turkish Get-ups per side.

Also, Complete a 2000 m Row for time.  Make sure to report your 2000 m row time to me.  You can break up your turkish get-ups with mobility work if you wish.  You do not have to finish all 60 TGU's before completing your 2000 m row.