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.