Thursday, January 1, 2015 - Workout

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:
3 Rounds for Time -

- 20 Box Jumps (24/20)
- 15 Thrusters (115/75)

Post results and thoughts to comments.

Wednesday, December 31, 2014 - Workout

Warm-Up:
- 400m Run
3 Rounds
- 3 Strict Pull-Ups
- 6 Ring Push-Ups
- 9 V-Ups
- 12 Jumping Squats

Skills:
2 Rounds -
- 6 Handstand Push-Ups or 2 Wall Walks
- 30s Rest
- 30s Hollow Hold
- 30s Rest

Conditioning:

5 Rounds for time -

- 12 Pull-Ups

- 31 Squats

- 20 Sit-Ups

- 14 Push-Ups

Strict 20 minute cut-off

 

Please post your workout results to comments.

Monday, December 29, 2014 - Workout

Warm-Up:
- 300m Run
3 rounds -
- 30s Deep Squat
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts 

- 10 Mountain Climbers

Strength:  

Push Press -

10 - 5 - 3 - 1

Work up to about 95% of 1RM

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Please post your workout results to comments.

Schedule for this week

Monday- regular classes at 8:30, 5:30 and 6:30

Wednesday-only 8:30 class.  All evening classes cancelled.

Thursday- regular classes at 8:30, 5:30 and 6:30

I hope everyone had a wonderful Christmas and I look forward to helping you achieve your fitness goals in 2015!!!

Friday, December 26, 2014 - Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Post results and thoughts to comments.

Wednesday, December 24, 2014 - Christmas Eve Workout

Warm-Up:
- 400m Run
Perform the rest slowly, focusing on form and taking time to stretch out at the top and bottom of each movement
- 10 Pull-Ups
- 10 Push-Ups
- 10 Squats
- 10 V-Ups
- 30s per side hurdle stretch

Conditioning:
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Deck Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout.

Please post your workout results to comments.

Monday, December 22, 2014 - Workout

Warm-Up:
- 300m Run
3 rounds - 
- 30s Deep Squat
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts 

- 10 Mountain Climbers

Strength: 
3 x 3 - Push Press

Work up to about 85% of 1RM

Conditioning:

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings

Cash-Out:

- Accumulate 3 minutes upside down (handstand, headstand, or pike position off box or deck)

Please post your workout results to comments.

Christmas Week Workout Schedule

Monday- regularly scheduled classes at 8:30, 5:30, and 6:30

Wednesday- a special Christmas-themed workout at 8:30am.

Thursday- All classes cancelled

Friday- 8:30am class only

Don't forget about the Christmas Eve service at 9pm on the 24th.  It is my favorite event each year because all the Christmas preparations are done and my family gets to relax and enjoy remembering the real reason for the season.  I love having the privilege of coaching you.  Have a wonderful Christmas!!!!

-Mary

Thursday, December 18, 2014 - Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Benchmark:
- 800m Run

Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:
4 Rounds -
- 300m Run

- 10 Pull-Ups

- 20 Push Press (95/65)

- 30 Squats (unbroken)

Post results and thoughts to comments.

Wednesday, December 17, 2014 - Workout

Warm-Up:

5 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Please post your workout results to comments.

Monday, December 15, 2014

 Warm-Up:
- 300m Run
3 rounds - 
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts 
- 10 Mountain Climbers

Strength: 
5 x 5 - Push Press

Work up to about 75% of 1RM

Conditioning:
- 800m Run

- 20 Walking Lunges

- 30 Sit-ups

- 40 Alternating DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-ups

- 20 Walking Lunges

- 800m Run

Please post your workout results to comments.

Thursday, December 11, 2014 - Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Group Warm-Up:
- 10 x 50m Sprint (30s Rest Between)

Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest 

Conditioning:
3 Rounds -
- 300m Run

- 15 KB Sumo Deadlift High Pull (60/40)

- 30 Push-Ups

- 45 Double Unders (135 Singles)

Post results and thoughts to comments.

Wednesday, December 10, 2014-Workout

Just a reminder that we will not have a 6:30 class on 12/11/14 so that the ladies can attend the Christmas banquet.  If you are unable to make the 5:30 class, we will post a travel WOD you can do at home.

Warm-Up:

5 Rounds -
- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of DB Bench Press
- Rest 30s

Conditioning:
21 - 15 - 9 -

- Thrusters (95/65)

- Pull-ups

Please post your workout results to comments.

Monday, December 8, 2014 - Workout

Warm-Up:
- 300m Run
3 rounds -
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts
- 10 Mountain Climbers

Strength:
- Find 1RM - Push Press

Conditioning:
3 Rounds, each in 4 minutes -
- 400m Run
- 10 Deadlift (255/185)
- AMRAP of:
     - V-Ups
     - Deficit Push-Ups (hands on bumper plates 45/35)
     - Weighted Alternating Box Step-Ups (24/20, 60/40)
- Rest 2 minutes between rounds
(Perform 1 round with each of those movements, your score for the workout is your total number of v-ups, push-ups, and step-ups added together)

Please post your workout results to comments.

Thursday, December 4, 2014 - Workout

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Group Warm-Up:
- 500m Row for Time

Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest

Conditioning:
5 Rounds -
- 300m Run
-  5 Goblet Squats (60/40)
- 10 Kettlebell Swings (60/40)
- 15 Sit-Ups

Post results and thoughts to comments.

Wednesday, November 3, 2014 - Workout

Warm-Up:
5 Rounds -
- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of DB Bench Press
- Rest 30s

Conditioning:
21 - 15 - 9 -

- Thrusters (95/65)

- Box Jumps (30/24) 

1 level higher than usual

Please post your workout results to comments.