WOD
5 Rounds
5 DEADLIFTS (65-75% 1 RM) Heavy
15 BOX JUMP
30ABMAT SIT UPS
Elite: 7 Rounds, 24/28" BJ
FINISHER:
2x 250 M ROW SPRINTS
Optimize: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy...
Monday, January 31, 2011
Sunday, January 30, 2011
Monday January 31
Brian Jones
STRENGTH
Deadlift
(75/80/85%)
5-5-5
WOD
BEAR COMPLEX
5 Rounds
of 7 SETS (Increasing weight each set to MAX)
Touch and go, do not drop bar...
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press
FINISHER:
25 DIVE BOMBER PUSH UPS
Friday, January 28, 2011
Saturday January 29
TEAM WOD
Join Us for some....
Renegade Rows
Box Jumps
BTN PP
Pull Ups
Air Squats
Muscle Snatch
Kettle Swings
Burpees
Thursday, January 27, 2011
Friday January 28th
STRENGTH
15-12-9
Cleans
Unbroken - 8 Burpee penalty
WOD
AMRAP 15 MINS
(73/115)Scale to your needs
5 OHS
5 SHDL
500 M Row(400 M run) or 30 Double Unders
Finisher:
3x L Holds Ring or Dead Hang Pull Up
Wednesday, January 26, 2011
Thursday January 27th
REST DAY,SKILL DAY or Make UP Day
Make Up "TIM"
Short Class at 530pm, start WOD by 5:40pm
4 Rounds
10,20,30,40 Flutter Kicks
20,25,30,35 Sit ups
20,40,60,80 Seconds in Plank
Finisher:
3x10 Ring Dip
12-9-6-3 Slap Chest or Clap Push ups
Wednesday January 26
STRENGTH
1RM Back Squat
WOD
5 Rounds
10 Power Clean(95/135)
15 Burpees
20 Pull Ups
Elite(105/155)
Finisher:
3x10 Snacth Grip Deadlift BW
Monday, January 24, 2011
Tuesday January 25
<object width="640" height="390"><param name="movie" value="http://www.youtube.com/v/hL3CVpu8zN8&hl=en_US&feature=player_embedded&version=3"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/hL3CVpu8zN8&hl=en_US&feature=player_embedded&version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="640" height="390"></embed></object>
WOD
12 Rounds
2 (Heavy) Front Squat -75-80% 1RM
4 (Very High) Box Jump(Close to Max)
Finisher:
5 Pole Crossing
(From Dead hang position, up and back)
10xDead Hang pull Up(switching grip each rep)
Sunday, January 23, 2011
Monday January 24
WARM UP:
Stretch and Open Shoulders up(Baseballs and roller)
Mobility WOD:
http://www.youtube.com/watch?v=Vu0MFghKjqY&feature=player_embedded
http://www.youtube.com/watch?v=xLlMXj-Cg24&feature=player_embedded
STRENGTH
1 RM Shoulder Press
WOD
Bench Mark
"TIM"
75 Power Clean and Jerk
(65/95#)
Finisher
MAX Sit Ups in 2 Minutes
Friday, January 21, 2011
Thursday, January 20, 2011
Friday Januray 21
STRENGTH
Cleans
3x10 unbroken
10 BJ Sprawl penalty per break
WOD
AMRAP in 15 Minutes
10 DB or BB Floor Bench Press
10 DB Push Ups* arms below Parallel
Finisher:
lateral plate(jumps/lunges)
1 min up and over up and over
45 sec side to side
30 sec OH WL w/ PVC
Cleans
3x10 unbroken
10 BJ Sprawl penalty per break
WOD
AMRAP in 15 Minutes
10 DB or BB Floor Bench Press
10 DB Push Ups* arms below Parallel
Finisher:
lateral plate(jumps/lunges)
1 min up and over up and over
45 sec side to side
30 sec OH WL w/ PVC
Wednesday, January 19, 2011
Thursday January 20
MAKE UP DAY or REST DAY
WOD for Full time
7 Rounds for time:
8 Power Cleans(65/95#)
8 Front Squats(65/95#)
*Elite (95/135#)
WOD for Full time
7 Rounds for time:
8 Power Cleans(65/95#)
8 Front Squats(65/95#)
*Elite (95/135#)
FINISHER:
Work on Skills
HSPU
Full Range Ring Dip
Kipping or Butterfly Pull Ups
Barbell Form on Power & Olympic lifts
Tuesday, January 18, 2011
Wednesday January 19th
STRENGTH
Back Squat
(85/90/95)% 1 RM
5-3-1
WOD
3 Rounds
15 Push Press (60% of 1 RM)
10 T2B
25 Jump Squats
20 Double Unders
*Elite-
5 Rounds
20 Push Press
15 T2B
10 Pistols (1 leg squats)
40 Double Unders
Finisher:
30 Sprawls & 1 Min total time in Static Handstand
Monday, January 17, 2011
Tuesday January 18
WEEK 2 Meal logs are due
WOD 1:
For 8 Mins:
Perform 3 weighted or deadhang pull ups at the top of each minute
WOD 2:
Max WB shots for 5 minutes
WOD 3:
AMRI 8 Minutes:
10 Lunges
10 BJ
10 Push Ups
FINISHER:
15-12-9
1 Arm KB Swings or Snatches
WOD 1:
For 8 Mins:
Perform 3 weighted or deadhang pull ups at the top of each minute
WOD 2:
Max WB shots for 5 minutes
WOD 3:
AMRI 8 Minutes:
10 Lunges
10 BJ
10 Push Ups
FINISHER:
15-12-9
1 Arm KB Swings or Snatches
Sunday, January 16, 2011
Monday January 17
STRENGTH
Shoulder Press
5-3-1
(85/90/95)% 1RM
For time:
Power Clean and Jerks
for max reps in 3 mins
400M Run (500M Row)
then
21-15-9
Deadlifts (155/103#)
Ring Dips
(12 min cap after row)
Finisher:
30-KB Front Squat (tempo)
Holding 3 seconds in neg. position
Friday, January 14, 2011
Thursday, January 13, 2011
Friday January 14
Turn in your week two, meal logs!!!
STRENGTH
Unbroken Cleans
12-9-6 Reps
(Penalty of 10 Burpees)
5 Rounds NFT
3 Power Snatch
5 HSPU
7 BJ 24-30#
Goal - Push beyond normal scaling
(heavy weight, partnered Hspu, high box)
* Elite 75% BW Snatch
Finisher:
2-1 wall ball x 25 or 50 regular
STRENGTH
Unbroken Cleans
12-9-6 Reps
(Penalty of 10 Burpees)
5 Rounds NFT
3 Power Snatch
5 HSPU
7 BJ 24-30#
Goal - Push beyond normal scaling
(heavy weight, partnered Hspu, high box)
* Elite 75% BW Snatch
Finisher:
2-1 wall ball x 25 or 50 regular
Wednesday, January 12, 2011
Thursday January 13
There is still some tuition due...
REST DAY or MAKE UP
Have you done
"Hannah"
21-15-9
OHS(73-115)
KS(1.5-2pd)
Burpees
or
21-18-15-12-9-6-3
OHS (63-95#)
KS(1-1.5pd)
Burpees
If your caught up
300 Double Unders
5 sprawls at every stop
*Elite 500
We are going to St. Charles-February 12(Saturday)
Competition starts at 8am-5pm- Anyone is welcome to come!!!!!
Shannon Richer
Chris Richer
Angela Starmer
Brain Koehler
Madison Freeman
Brian Jones
REST DAY or MAKE UP
Have you done
"Hannah"
21-15-9
OHS(73-115)
KS(1.5-2pd)
Burpees
or
21-18-15-12-9-6-3
OHS (63-95#)
KS(1-1.5pd)
Burpees
If your caught up
300 Double Unders
5 sprawls at every stop
*Elite 500
We are going to St. Charles-February 12(Saturday)
Competition starts at 8am-5pm- Anyone is welcome to come!!!!!
Shannon Richer
Chris Richer
Angela Starmer
Brain Koehler
Madison Freeman
Brian Jones
Tuesday, January 11, 2011
Wednesday January 12
STRENGTH
Back Squat
3-3-3
(80/85/90)%
WOD
For time:
1000 M Row
50 Box Jump
40 Ring Dips
20 Bar Jumps
20 C2B Pull Ups
Finisher:
10 TGU (Light ) 5 Each Side
Back Squat
3-3-3
(80/85/90)%
WOD
For time:
1000 M Row
50 Box Jump
40 Ring Dips
20 Bar Jumps
20 C2B Pull Ups
Finisher:
10 TGU (Light ) 5 Each Side
Monday, January 10, 2011
Tuesday January 11
Tuition is past due...
Please remember to turn your first weeks meal logs in
WOD
5 Sets - 3 Rounds
2 Minute rest in between rounds
Weight (95/135) Scale as needed
2 Power Clean
3 Thrusters
4 Push Jerks
25 Double Unders
***Elite(105/155)
Finisher:
Stetching and Mobility
Please remember to turn your first weeks meal logs in
WOD
5 Sets - 3 Rounds
2 Minute rest in between rounds
Weight (95/135) Scale as needed
2 Power Clean
3 Thrusters
4 Push Jerks
25 Double Unders
***Elite(105/155)
Finisher:
Stetching and Mobility
Sunday, January 9, 2011
Monday January 10
Please turm in First week Meal logs for Zone Challengers
Coach Shana Coach Angie
Madison Holly
Connie Lauren
Jay Becky
Carol Rick
Lisa Steve
Christina Brenda
Brian Rob
Week 2 is starting, have a great week, remember to meet Thursday at 515am or pm for Q&A
Please let Angie or Shana know if you are interested in friendly competition!(limited spots)
STRENGTH
Shoulder Press
(80/85/90) % 1RM
3-3-3
WOD
10 Rounds
10 Deadlift(95/135)
10 Push Ups
*Elite Body weight
Finisher
3x5 Pistols(1 legged squat each leg)
3x15 weighted sit ups
Coach Shana Coach Angie
Madison Holly
Connie Lauren
Jay Becky
Carol Rick
Lisa Steve
Christina Brenda
Brian Rob
Week 2 is starting, have a great week, remember to meet Thursday at 515am or pm for Q&A
Please let Angie or Shana know if you are interested in friendly competition!(limited spots)
STRENGTH
Shoulder Press
(80/85/90) % 1RM
3-3-3
WOD
10 Rounds
10 Deadlift(95/135)
10 Push Ups
*Elite Body weight
Finisher
3x5 Pistols(1 legged squat each leg)
3x15 weighted sit ups
Saturday, January 8, 2011
Saturday January 8
TEAM WOD
Teams of 3
200 HPC(65/95)
300 Pull Ups
400 KS(1/1.5)
500 Jumping Sit Ups
I hope everyone is having a successful zone week
Teams of 3
200 HPC(65/95)
300 Pull Ups
400 KS(1/1.5)
500 Jumping Sit Ups
I hope everyone is having a successful zone week
Thursday, January 6, 2011
Friday January 7
O LIFT CLEANS
Clean Breakdown:
Set Up/ DL Position
3x5 Clean Shrugs w/weight
3x5 Clean Pulls w/weight
3x3 Holding in catch position for 2-3 sec
Time for Practice Clean
*Clean Goal for the month is consecutive cleans w/o dropping at moderate weight.
Anyone interested in friendly fun competition, 5 or so hours away, in February, please sign your name on the warm up board somewhere-I have a few spots open...
Clean Breakdown:
Set Up/ DL Position
3x5 Clean Shrugs w/weight
3x5 Clean Pulls w/weight
3x3 Holding in catch position for 2-3 sec
Time for Practice Clean
*Clean Goal for the month is consecutive cleans w/o dropping at moderate weight.
Anyone interested in friendly fun competition, 5 or so hours away, in February, please sign your name on the warm up board somewhere-I have a few spots open...
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Wednesday January 5
STRENGTH
BACK SQUAT
(75/80/85)
5-5-5
WOD
5 Rounds
10 Deadlift (225-155)
15 Box Jump
20 Weighted Sit Ups
*Elite ((GHD's and 24/28")
Finisher
3x 15 Goblet Squats
BACK SQUAT
(75/80/85)
5-5-5
WOD
5 Rounds
10 Deadlift (225-155)
15 Box Jump
20 Weighted Sit Ups
*Elite ((GHD's and 24/28")
Finisher
3x 15 Goblet Squats
Monday, January 3, 2011
Tuesday January 4th
It was exciting to see everyone yesterday! What a great turn out and start to the beginning of the year!
Zone Challengers will have photo and measurements taken tomorrow or Thursday. Great job or the Benchmarks, if you missed the benchmark please make sure to make it up this week...
WOD
" Minutes of Kettlehell"
On the Minute:
20-30 KBS every minute for eight minutes.
If you do not make your count(ask your coach) the penalty will be (250 M Row for every missed minute)
Scale as needed...
Finisher:
Pay the piper first-then Ring dip static holds
At top x3 and at bottom x 3
Zone Challengers will have photo and measurements taken tomorrow or Thursday. Great job or the Benchmarks, if you missed the benchmark please make sure to make it up this week...
WOD
" Minutes of Kettlehell"
On the Minute:
20-30 KBS every minute for eight minutes.
If you do not make your count(ask your coach) the penalty will be (250 M Row for every missed minute)
Scale as needed...
Finisher:
Pay the piper first-then Ring dip static holds
At top x3 and at bottom x 3
Sunday, January 2, 2011
Monday January 3
TUITION DUE TODAY! Thank you:)
Zone challenge starts today! $5 entrance fee.
Make sure you get your folder and packet.
STRENGTH
Shoulder Press
(75/80/85%)of 1RM
WOD
zone challengers
10 minute Cindy
rest 5 minutes
2 minute sit ups
3 minute box jumps
all other clients
"Cindy"
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats
finisher:
3x20 toe touches
(lay flat on back, V sit up and return)
Zone challenge starts today! $5 entrance fee.
Make sure you get your folder and packet.
STRENGTH
Shoulder Press
(75/80/85%)of 1RM
WOD
zone challengers
10 minute Cindy
rest 5 minutes
2 minute sit ups
3 minute box jumps
all other clients
"Cindy"
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats
finisher:
3x20 toe touches
(lay flat on back, V sit up and return)
Saturday, January 1, 2011
Sunday December 3
Sorry for delay... Computer
crashed!
HAPPY NEW YEAR!!!
Monday starts the zone challenge!
Please ask for a packet Monday
for specific details.
Your first benchmark will be Monday
and coach will be assigned, measurements and photo on either
Tuesday or Thursday. There is a $5 pot
fee when signing up.
We are excited for a phenomenial year!
crashed!
HAPPY NEW YEAR!!!
Monday starts the zone challenge!
Please ask for a packet Monday
for specific details.
Your first benchmark will be Monday
and coach will be assigned, measurements and photo on either
Tuesday or Thursday. There is a $5 pot
fee when signing up.
We are excited for a phenomenial year!
Subscribe to:
Posts (Atom)