Friday 3.1.13

A) Back Squat
     *% based on 5RM
    6@85%
    4@90%
    3@100%
    3@105%
    1@110%
    1@115%
     *Rest 2 min b/t sets

B) "Cindy"  AMRAP 20
    5- Pullups
   10- Push ups
   15- Air Squats

   "Cindy" DEMO

Post heaviest load completed and score to comments
Ex: A) 300
      B) 20 rds+1 pullup

Thursday 2.28.13

A) 15 min to establish 3RM Push Press
     * DEMO

B) AMRAP 15
     10- Shoulder 2 Overhead
     10- Lateral Bounds (5 each side)
     10- Kettlebell Swings
 
Post load and score to comments
Ex: A) 225
     B)  10 rds+3 lateral bounds

Wednesday 2.27.13

A) 4 sets:
     500 m Row
     *Rest 4 min between sets.  Record slowest time to comments.

B) 4 rounds for quality:
     8- Ring rows- tempo 20X0
    10- V Outs
    12- Band Pull Aparts


Post results to comments.
Ex. A) 2:02
    B) Done




 

Tuesday 2.26.13

A) Double Unders

     15 min. to work on Double Unders

     *Remember taking time to learn new skills is integral in advancing your fitness.  ATTACK this skill work, don't coast through it!

B)  WOD

     2-4-6-8-10

     Power Clean (135/95)

     50-40-30-20-10

     Sit Ups

   * Situps may be ab mat, butterfly, or anchored.

C) Calorie burn

      2 min Max Calorie Airdyne

Post time and score to comments.
*Ex.--A) Done
          B)15:00
          C) 38 cals

Monday 2.25.13

A)  Back Squat
     *Percentage based on 5RM
       EMOM 10
       3@85%

B) With a Partner Complete the following for time:
      *One partner works at a time
      100- Air squats
        80- Kettlebell Swings
        60- Calorie Row/Bike
        40- Burpees
          2- 400m Runs
   
   
 

Post load and time to comments
*Ex.- A) 255
B) 6:30

Sunday 2.24.13

Active Rest

Use your fitness.  Pick an activity that is fun for you.  Just get moving!

Saturday 2.23.13

A) 18-15-12-9-6-3
      Push Press (115/75)
      Toes 2 Bar/Knees to Elbow

*Rest exactly 2 min. Then...

      For Time:
     30-Burpees

B) Recovery Row/Bike
     3-5 min. slow pace.  Focus on movement mechanics if rowing.


Post time to comments.

*Your time is the total of the couplet, 2 min. rest, and the burpees.

Friday 2.22.13

A) Back Squat
% based on 5 rep Max
8@75%
6@85%
4@90%
2@95%
2@100%
2@105%
1@110%

B) 5 rounds
6- hang power cleans
200 m Run
12- Sit-ups

Hang Power Clean demo. Copy and paste URL

http://m.youtube.com/watch?v=EV4QXvD0HA0

Post loads and times to comments
Ex. A) 135,145 etc....
B) 12:43

Thursday 2.21.13

TEST DAY!!!

Today we will be getting a baseline on some speed, agility and plyometric drills.
We will test these again to see how much you improve.  We will record your best results.
Most importantly have FUN with this!

A) 40 yd dash (3 attempts)
B) 20 yd shuttle (3 attempts)
C) Standing Broad Jump (3 attempts)
D) Max height Box Jump (3 attempts at each height)
E) 1000mRow (single attempt, only if time permits)

Post results to comments
Ex. A) 5.5 seconds
      B) 4.3 seconds
      C) 8'6"
      D) 46"
      E) 3:45

Wednesday 2.20.13

A) EMOM 10
     2-Power Clean
     *Go heavy with good form.  Lower weight to keep form if necessary.

B) 21-15-9
     Deadlift (225/135)
     Kettlebell Swing (70/53)

C) Double Unders
     Max reps in 2min.
     *If you don't have doubles, do singles.

Post load and time to comments:
Ex. A) 135#
      B) 6:45 Rx'd
      C)  120 reps double unders
   

Tuesday 2.19.13

A) Skill (15 min Cap)
     Pull-Up (strict, kipping, butterfly, work your weakest variation)

B) 5 rounds
     20 calorie row or bike
     20- Hand Release push up
     20- Walking Lunge

C) Do Core Work from yesterday if you missed it.

Monday 2.18.13

A) Back Squat
   5-5-5-5-5
  *20min cap

B) AMRAP 12
    200 m Sprint
    10- Shoulder 2 Overhead (95/65)
    6- Bar Facing Burpees

C) Core Work (complete immediately after B)
     40- Russian Twists (weighted if possible)
     30- Situps
     20- Toe 2 Bar
   
   

Post scores to comments
*Example: A) 100-110-115-125-130
B) 6 rds+ 2 burpees
C) Done

Sunday 2.17.13

Active Rest

Use your fitness.  Pick an activity that is fun for you.  Just get moving!

Saturday 2.16.13

A)  3 rds for quality
     2-Rope Climbs
    30-Double Unders
     12-Toe 2 Bar

B)  4 sets of AMRAP 3, rest 2 min between sets
      3- Deadlift (315/225)
      6- HSPU
      9- Chest to Bar

C) 3 sets
     Max L-Sit
     Rest 2 min b/t attempts
    *If L-sit is under 8 seconds do Max weighted plank

Friday 2.15.13

A) 3-3-3-3-3
     Push Press
    *Increase weight each set.  Rest 2-3min b/t sets.
    *Failed sets count towards total sets.  Ex. You only get 2 reps of the 4th set, you only have one set      remaining

B) AMRAP 15
     10- Push Press (95/55)
     6- Burpee Over Bar
     200m Sprint

C) Calorie Burn
     3 min Max
      Row or Airdyne

Thursday 2.14.13

A) EMOM 12
     Power Snatch+Squat Snatch @ 75%1RM Squat Snatch

B) 5 rounds
    20- KBS (53/35)
    20- Jumping Lunge
    20- Situps

C) 3 rounds for quality (Tempo 20X1)
     15- ring dips
     12- ring rows

Wednesday 2.13.13

A) Take 15 min to build to a Heavy 3 rep Front Squat

B) 18-15-12-9-6-3
    Squat Clean (115/85)
    Toe 2 Bar
    Box Jump (24/20")

Tuesday 2.12.13

Lynne
5 rounds
Max Rep Bodyweight Bench Press
Max Rep Pullups
Rest 3-4 min. b/t rounds

Post scores for all 5 rounds to comments