Thursday, August 30, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Deadlift

then

For Time:
Run 5k (actually 3.4 miles)

Scale: 1.2 miles or 2.4 miles

Post your weight and number of reps for the last round of DL's and your run time and distance.

Wednesday, August 29, 2012 - Workout

1 Rounds Standard Warm-Up

then

Warm-Up: Turkish Get-Up

then

Strength: Strict Press

then

For Time:
30 / 20 / 10 -
- Kettlebell Swings
- Goblet Squats

Monday, August 27, 2012 - Workout

2 Rounds Standard Warm-Up

then

Planks and Hollow Rock

then

Strength: Back Squat

then

For Time:

- 400m Run
- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Sunday, August 26, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

"D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)

Post time and weight to comments.

Thursday, August 23, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up (starts at 7:05)

then

Strength: Deadlift

then

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.

Wednesday, August 22, 2012 - Workout

2 Rounds Standard Warm-up

 then

 Strength: Strict Press

 then

 For Time:
21-15-9
- Thrusters (95/65)
- Pull-Ups

Monday, August 20, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat

then

For Time:
3 Rounds -
- 600m Run
- 20 Knees to Elbows
- 30 Air Squats

Knees to Elbows:

Details at GymnasticsWOD

Sunday, August 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

2 min. AMRAP - 1 Arm Kettlebell Swings

Then

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1
- Front Squats (135/95#)
- Box Jumps (30/24")

Post times, front squat weight, and box jump height to comments.

Thursday, August 16, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Deadlift

then

AMRAP in 12 Min.
- 200m Sprint
- 6 Deadlift (225/135)
- 12 Push-Ups

Wednesday, August 15, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Strict Press (2, 2, 2, 2, 2)

Then

For Time:
800m Run
30 Double Unders
20 Burpees
400m Run
30 Double Unders
20 Burpees

Then

3 Pull-Up Negatives before you leave

Monday, August 13, 2012 - Workout

2 Rounds Standard Warmup

Then

Strength: Back Squat (2, 2, 2, 2, 2)

Then

- 200m Sandbag Run
- 20 Sandbag Get-ups
- 20 Sandbag Squats
- 20 Sandbag Box Jumps/Step-Ups
- 20 Sandbag Walking Lunges
- 200m Sandbag Run

Sunday, August 12, 2012 - Workout

2 Rounds Standard Warmup

Then

For Time:
10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Post time, DB weight, and any push-up modifications used during the man-makers (knees touch the ground, etc...)

Thursday, August 9. 2012 - Workout

2 Rounds Std Warm-Up

then

Hip and Hamstring Mobility

then

For Time:

3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Wednesday, August 8. 2012 - Workout

1 Round Standard Warm-Up

then

 Strength: Push Press

 then

 For Time: "Grace" 30 Clean & Jerks



Class time is 8 PM.  Don't forget that starting September 5 our Weds night class will move to 7 PM.

Monday, August 6, 2012 - Workout

2 Rounds Standard Warm-Up

then

"Tabata Something Else"

- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  There will be no rest between movements.  In other words, when you finish the last round of Push-Ups you will have 10 seconds to switch to your first round of Sit-Ups.

Demo Video:

Sunday, August 5, 2012 - Workout

2 Rounds Std Warm-up

Then

Strength: Power Clean

Then

21-15-9
- Hang Squat Cleans 135/95
- Dips (ring or box)

Saturday, August 4, 2012 - Workout

2 Rds Std Warm-Up

Then

Double Under Practice

Then

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

3 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Record total number of combined rounds, KB weight, Box Height, Pull-Up and Push-Up mods.

Thursday, August 2, 2012 - Workout

3 Rounds Standard Warm-up

then

Group Warm-Up (Tabata Mountain Climbers)

then

Introduce Power Clean

then

For Time:
4 Rounds
- 10 Power Cleans (135/95)
- 20 Ab-Mat Sit-ups
- 30 Walking Lunges

Post times and thoughts to comments.


Mountain Climbers


Power Clean:

Wednesday, August 1, 2012 - Workout

2 Rds Std Warmup

Then

Strength - Bench Press

Then

For Total Distance:

1 min. Run
2 min. Run
3 min. Run
3 min. Run
2 min. Run
1 min. Run

1 min. rest between each interval

Post total distance covered in workout.

Posted with Blogsy