Sunday AM Workout Cancelled

No 6 am workout on Sunday. There is a weekend workout posted that you can do in its place if you'd like.

Weekend Workout

You can do the following workout anytime between now and Monday on your own with nothing but a stop watch and your legs.

6 Rounds -
- Run 400m
- Rest 2 min.

Post all 6-400m times trying to keep them within 5 seconds of each other.  For every second outside of 5 seconds slower or faster than your first 400 perform 1 burpee after the workout.  Hypothetical example:

1 - 1:27
2 - 1:31 - 4 seconds off, no burpees
3 - 1:26 - 1 second off, no burpees
4 - 1:34 - 7 seconds off, 2 burpees after the workout
5 - 1:41 - 14 seconds off, 9 burpees after the workout
6 - 1:35 - 8 seconds off, 3 burpees after the workout

I had a total of 14 penalty burpees, so I would rest a couple of minutes after my last 400m and then do those burpees.  If your burpees are greater than 25, just do 25.

Have a good weekend!

Thursday, September 27, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Bench Press (5x2)

Then

For Time -

50-40-30-20-10
- Double Unders
- Sit-Ups

Post 2RM Bench Press, workout time, and any mods to comments.

Wednesday, September 26, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Front Squat (5x2)

Then

4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(3 min rest between rounds)

Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.

Monday, September 24, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5x2)

Then

For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Don't forget your books! Post 2RM Power Clean, time, PC weight, and any mods to comments.

Sunday, September 22, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:
4 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Thursday, September 20, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

For Time:
21-18-15-12-9-6-3 -
- Push-Ups
- Back Squats (95/65) (From the ground)

Perform 21 Push-Ups, power clean the bar and press it to your back, perform 21 back squats, repeat for numbers 18 through 3 reducing the reps by 3 each round.

Wednesday, September 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Shoulder Mob & Power Snatch

Then

AMRAP in 15 Minutes:

- Double Unders until miss
- Run 200m

(Scale: Singles)

At start begin doing double unders until the first time you mess up.  Run 100m, and then start double unders again.

Post total number of double unders to comments as well as number of rounds.

Monday, September 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Sunday, September 16, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:

3 Rounds -
- 400m Run
- 15 Ground to Overhead (135/95)
- 20 Sit-Ups
- 25 Air Squats

Post times and G2O weight to comments.

Weekend Workout

2 Rounds standard warmup

Then

For Time:
100 Burpees

Make sure your chest touches the ground on the bottom and you completely open your hips, jump, and clap overhead on top.

Post times below.

Thursday, September 13, 2012 - Workout (Different Time)

Tonight's workout will be at 5:30. If that doesn't work for you there is an alternate workout posted below that you can complete on your own.

2 Rounds Standard Warm-Up

Then

AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Scaled - 3/6/9 and/or shortened time.

Post total number of rounds and any modifications to comments.

100 Day Double Under Challenge

Hey Guys,

I'm doing this challenge and thought some of you may want to join me.  It is a 100-day double under challenge that started yesterday.  The basics are that you do 1 double under the first day, 2 double unders the second, .... until you get to the 100th day.  It will be good practice for your double unders and supports a good cause.  It started yesterday, so today is technically day 2 and you would do 2 double unders today.



You can read more information about the challenge and purchase a package if you'd like here:

http://rxjumpropes.com/2012/08/16/dhp-and-rx-jump-ropes/

My double under deal with all of you is still on and this would be great practice for getting your free customized rope:

http://www.gtxsc.com/2012/09/double-under-deal.html

Wednesday, September 12, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

For Time:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Because of the women's conference at the church Thurs-Sat we will be holding Thursday night's class at 5:30 pm instead of the normal time of 7 pm.  I will post an alternate workout that can be done at home for those of you that can't make it by 5:30.

Monday, September 10, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Deadlift

The

AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.

Weekend Workout

We will not have a scheduled workout this weekend, but if you would like to do one at home on your own here it is:

7 Rounds
- 7 Push-Ups (chest touches ground)
- 14 Sit-Ups (roll a towel under your lower back in place of Ab-mat
- 21 Air Squats (full depth - hip crease below the top of your knees)

Post time and mods (knees on push-ups) to comments.

Thursday, September 6, 2012 - Workout

1 Round Standard Warm-Up

then

Tabata Happiness

then

Strength: Strict Press

then

For Time:

5 Rounds -
- 400m Run
- 15 Push Press (95/65)

Post time, push press weight, and any other modifications to comments.

Double Under Deal

You may have noticed that we are doing Double Unders a lot in workouts lately.  I know many of you sub singles in, but single jump ropes are really a completely different movement and fatigue different muscles than double unders. I know sometimes all you need is a little motivation to learn something new so we are going to start a new challenge.  This will remain in affect for as long as I can afford it:

If you can demonstrate to me 35 consecutive double unders then I will buy you a custom jump rope built to your specifications from RX Jump Ropes.

Just let me know when you are ready and you can show me before or after class.  However, you only get 3 attempts and then you can't try again for a week, so make sure you are ready before you demonstrate them for me.

Wednesday, September 5, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat

then

For Time:
5 Rounds -
- 100m Sandbag Run
- 5 Sandbag Get-Ups
- 10 Dynamic Burpees

If you are able to make it a little early tonight I would like to move most (if not all) of the equipment into the container before the workout.  I will start on that process at about 6:30, but if you make it before then both sides will be unlocked and you can start moving it over.  We will need the weights, bars, and sandbags for tonight so those don't need to move until after the workout.

Tuesday, September 4, 2012 - Bike/Run

We will not have a workout today, but I will be doing my final training ride for my triathlon next weekend followed by a run both leaving from the church.  The ride will be about 10 miles and the run will be about 4-5.  If anyone is interested in joining me for both or either please text me and let me know.  I will probably start riding about 6:30 and start the run about 7.

Monday, September 3, 2012 – Workout

1 Rounds standard warm-up

Then

Time Trial: 400m Run

Then

AMRAP in 15 Minutes:
- 15 Double Unders
- 15 DB Bench Press (35/25)
- 15 Sit-Ups

Post number of rounds including partials and mods for DU's or DB's.

Sunday, September 2, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time: Power Clean & Front Squat Ladder (155#/105#)

10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats

Post Time and Weight to Comments.