Monday, June 29, 2015- Workout

Warm-up

50 double Unders

3 rounds

-5 push-ups

-10 mountain climbers

-10 lunges

Strength

Deadlift

Find your 1RM

Conditioning

3 RFT:

-400m run

-10 deck squats

-15 KBS (55/44)

-20 box jumps (24/20)

Saturday, June 27, 2015-Workout

Warm-up

3 rounds:

-20 double Unders

-5 pull-ups

-5 push-ups

-10 squats

Conditioning

20 minute AMRAP:

- 30 Box Jumps (20″/24″)

- 20 Push Press (80/115)

- 30 Pull Ups

Thursday, June 25, 2015-Workout

Warm-up

Light jog

3 rounds

-5 pull-ups

-10 shoulder taps

-5 inchworm squats

Skill

Candlestick rolls

15 reps

Conditioning

With a partner:

-100m Burpee broad jump 

-150 stationary Medball toss (full depth squat each throw)

-150 Alternating MB sit-ups

-150 MB step-ups

-100m Burpee broad jump

Wednesday, June 24, 2015-Workout

Warm-up

5x100m row trying to land exactly on 100m

-each meter under do a Burpee

-each meter over do a jumping squat

Skill

TABATA alternating hollow rocks and supermans

Conditioning

6 rounds for time:

-200m run

-3 Turkish get-ups

-8 sit-ups

-3 handstand walks

Cash-out

100 consecutive singles or 30 cons double unders

Monday, June 22, 2015- Workout

Warm-Up:

- 5 rounds

-100m run

-5 burpees

-5 squats

Group Warm-Up:

- 3 Minute AMRAP of Double Unders (No Single Substitutions)

Strength:

Push Press

5-3-1+

Conditioning:

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

Post detailed results to comments. 

Thursday, June 18, 2015-Workout

Warm-up

Light jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Skill

Anytime during warm-up

1000m row for time

Conditioning

3RFT:

-21 Deadlifts (95/65)

-15 Front Squats

-9 Shoulder to OH

-800m run

Wednesday, June 17, 2015- Workout

Warm-up

2 stair loops

3 rounds

-5 inchworm push-ups

-5 dips

-10 air squats

Skill

DB Manmakers

3 EMOM for 8 minutes

Conditioning

AMRAP in 12 minutes

-30 Double Unders (100s)

-10 DB rows

-15 DB thrusters

Monday, June 15, 2015- Workout

Warm-up

500m row

3 rounds:

-5 PVC pass throughs

-5 push-up negatives

-5 burpees

-10 lunges

Strength

Shoulder to OH

3-3-3+

Conditioning

TABATA of each of the following:

-Alternating DB Snatch

-Sit-ups

-Knees to elbows

-box jumps

30 seconds rest between switching movements

Saturday, June 13, 2015- Workout

Warm-up

400m run

3 rounds

-5 inchworm push-ups

-10 mountain climbers

-15 jumping squats

Conditioning

Complete the following EMOM for 30 minutes

-5 pull-ups

-10 push-ups

-15 squats

GTX PARTY

We will have an "end of challenge" party next Friday at 6pm at Cathy's house.  GTX will provide the meat and if everyone can sign up to bring a side or dessert that would be great!  There will be more info to come.

Thursday, June 11, 2015- Workout

Warm-Up:
3 Rounds -
- 20 Jumping Jacks
- 15 Push-Ups
- 10 Good Mornings (DB or KB)

 Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Then

- Run 1 Mile

Post workout results to comments.

Wednesday, June 10, 2015-Workout

Warm-up

30 Double Unders or 100 singles unbroken (if you miss, you start over...up to 3 minutes)

-3 rounds

-5 pull-ups

-10 shoulder taps

-15 squats

Skill

10x50m sprints (working up to 100%)

Conditioning

Crossfit's "Fran"

21-15-9 of

-thruster (95/65)

-pull-ups

Cash-out

30 burpees for time

Monday, June 8, 2015-Workout

Warm-up

500m row

3 rounds:

-5 PVC pass throughs

-5 push-up negatives

-5 burpees

-10 lunges

Strength

Shoulder to OH

5-5-5+

Conditioning

AMRAP in 15 minutes:

-200m run

-5 handstand walks (go from plank to hands within 12" of wall)

-15 KBS

-20 unbroken squats (5 Burpee penalty each time you stop)

Saturday, June 6, 2015-Workout

Warm-up

50 Double Unders

3rounds:

-5 pull-ups

-10 push-ups

-15 air squats

-30sec Sampson Stretch

Conditioning

4 Rounds for time:

-400m run

-10 push-ups

-15 sit-ups

-20 Medball Cleans

Thursday, June 4, 2015-Last Day of Spring Challenge

Warm-Up:

- Light Jog

- Joint Mobility (hamstring warm-up)

- 2 Rounds: 10 jumping squats, 10 push-ups, 5 pull-ups, 10 lunges

Workout 7:

- 800m for time

Workout 8:

With a partner and one MedBall per team complete the following:

- 100m MedBall Partner Toss (20/14)

- 100 Wall Ball Shots (20/14)

- 100 MedBall Sit-Ups (20/14)

- 100 MedBall Box Jumps or Step-Ups (20/14

- 100m MedBall Partner Toss (20/14)

Only one person working at a time with the other resting and helping to count. Reps may be split up between the teammates however you'd like. 

Post detailed workout results and food logs to comments. 

Wednesday, June 3, 2015-Day 52 of Spring Challenge

Don't forget that you need to be at the same class as your partner today and tomorrow. 

Warm-Up:
- Light Jog
- 40 Unbroken Double Unders, or 120 Singles
- Joint Mobility (especially wrists!!!!)
- 1 Round : 10 mountain climbers, 10 jumping squats, 10 dips

Workout 4:
 -partner dynamic Burpee broad jumps

Workout 5:
- 6 minutes to find combined Front Squat 1RM with your partner

Workout 6:With your partner -
- 100 Double Unders or 300 Singles
- 50 Push-Ups while Partner Holds Plank
- 50 Deadlifts while Partner Holds Bar at Top of Deadlift (115/75)
- 50 Shoulder to Overhead while Partner Holds Bar in Front Rack (115/75)
- Finish with both Partners lunging 25m with their Bars in the Front Rack. (115/75)

On workout 6, both partners must count every rep out loud.  Any rep not counted out loud does not count.  You can only complete reps while your partner is in the hold position.  For the jump rope only one may be working at a time.

Post food logs and detailed workout results to comments.

Tuesday, June 2, 2015-Day 51 of Spring Challenge

I am so proud of the improvements I saw in each one of you yesterday!!!  Keep up the hard work this week.  Just a reminder that both you and your partner need to be at the same workout on Wednesday and Thursday. Be on the lookout for an end of challenge party in the next couple weeks.  Location to be determined.

Post food and activity to comments.

Monday, June 1, 2015-Day 50 of Spring Challenge

Warm-Up:-

 Light Jog

- 35 UB Double Unders or 125 Singles

- Joint Mobility

- 1 Round of: 15 squats, 15 push-ups, 15 sit-ups, 15 lunges 

Challenge Workout 1:

- 3 Min Row for Meters

Anytime after you finish your warm-up jog ask Bethany or me to setup the rower for you and row for 3 minutes as fast as you can recording as many meters as possible. Make sure Bethany or I record your meters before you get off of the rower when you are through. Damper can be on the setting of your choice. 

Challenge Workout 2:

- 5 Minutes to find your 1RM Shoulder to Overhead

You must use the same movement at the end of the challenge that you did at the beginning.

Challenge Workout 3:

For Time -

- 500m Row

- 40 Squats (to MedBall)

- 30 Sit-Ups (touch ground behind and toes on top)

- 20 Push-Ups (hand release)

- 10 Pull-Ups (arms locked at bottom, chin over bar on top)

Pay close attention to the standards for each movement and make sure every rep counts. 

Post your food log along with detailed workout results.