Warm up:
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Skill/Stabilizer:
50 double KB sit ups
Strength:
20 minutes to work up to a HEAVY single rep
Sumo deadlifts
NOT sumo deadlift high pulls Warren ;-)
Metcon:
500m row
150 double unders
50 burpees
Wednesday, March 30, 2016
Tuesday 29, March 2016
Warm up:
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Stabilizer:
10x
10 weighted super mans
10 evil wheels
Strength:
Jerks
3-3-3-3-3
Gotta get some work in on these guys, I know they are hard, but lets pull it together because we are going to be GREAT at these.
Practice what we suck at!
Metcon:
Helen can do Double Unders too
3x
100 double unders
21 KB swings 24/16kg
12 pull ups
I didn't get the same lung burn with this one when I really push my run, but it is double under week, and it did snow yesterday - so we couldn't have a mutiny on our hands now could we?
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Stabilizer:
10x
10 weighted super mans
10 evil wheels
Strength:
Jerks
3-3-3-3-3
Gotta get some work in on these guys, I know they are hard, but lets pull it together because we are going to be GREAT at these.
Practice what we suck at!
Metcon:
Helen can do Double Unders too
3x
100 double unders
21 KB swings 24/16kg
12 pull ups
I didn't get the same lung burn with this one when I really push my run, but it is double under week, and it did snow yesterday - so we couldn't have a mutiny on our hands now could we?
Monday 28, March 2016
Warm up:
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Skill/Stabilizer:
10 minutes mobility work
Strength:
Max Effort Monday
3x 4 minute rounds with 2 minute rest between
Back squats 60/40kg
Max effort reps :-)
Metcon:
It is Double Under week, and I told you all so here we go!
Annie on the run
50-40-30-20-10
Double unders
Sit ups
Then
1.5 mile run
I KNOW IT SNOWED - SO DO A 3K ROW
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Skill/Stabilizer:
10 minutes mobility work
Strength:
Max Effort Monday
3x 4 minute rounds with 2 minute rest between
Back squats 60/40kg
Max effort reps :-)
Metcon:
It is Double Under week, and I told you all so here we go!
Annie on the run
50-40-30-20-10
Double unders
Sit ups
Then
1.5 mile run
I KNOW IT SNOWED - SO DO A 3K ROW
Friday, March 25, 2016
Thursday, March 24, 2016
Thursday 24, March 2016
Warm Up:
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Stabilizer:
100 two count mountain climbers
Strength:
Deadlifts
6-6-6-6-6 at 87.5% of your 1 rep max
***DO NOT BOUNCE THE BAR OFF THE FLOOR
Metcon
7 min AMRAP
10 wall balls
10 burpees
Rest 1 minute
5 min AMRAP
8 box jumps
8 pull ups
Rest 1 minute
3 min AMRAP
6 summer saults
6 air squats
Wednesday, March 23, 2016
Wednesday 23, March 2016
Warm Up:
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Strength:
Jerks
3-3-3-3-3
to
Clean and jerks
1-1-1-1-1-1-1
Metcon:
10 thrusters 60/40kg
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
Tuesday, March 22, 2016
Tuesday 22, March 2016
Warm Up:
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Stabilizer:
100 four counter flutter cross overs
Strength:
Back squats
6-6-6-6-6 at 87.5% of your 1 rep max
Metcon:
5-10-15-20-15-10-5
Kettlebell swing 32/24kg
Plyo push ups - focus on exploding
Goblet squat 32/24kg
REMINDER REMINDER REMINDER
The gym WILL BE CLOSED
this Saturday for me to go see my man child in Santa Barbara
*** There will be people coming in and lifting or doing a WOD around our normal 9 am class.
WITH THAT BEING SAID - NO NEW PEOPLE, NO DROP INS, NO FRIENDS OF FRIENDS
There will NOT BE A COACH available!
Thank you and Happy Easter
this Saturday for me to go see my man child in Santa Barbara
*** There will be people coming in and lifting or doing a WOD around our normal 9 am class.
WITH THAT BEING SAID - NO NEW PEOPLE, NO DROP INS, NO FRIENDS OF FRIENDS
There will NOT BE A COACH available!
Thank you and Happy Easter
Monday 21, March 2016
Warm Up:
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Skill/Stabilizer:
8 minutes Toes to bar
Strength:
3x
4 min AMRAP
2 min rest between
Max Effort Bench press
40/30kg as many reps as possible for 4 minutes
Metcon:
Stolen from the main site -
As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Skill/Stabilizer:
8 minutes Toes to bar
Strength:
3x
4 min AMRAP
2 min rest between
Max Effort Bench press
40/30kg as many reps as possible for 4 minutes
Metcon:
Stolen from the main site -
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent
Post time to comments.
Thursday, March 17, 2016
Thursday 17, March 2016
Happy St. Patrick's Day - a day for Burpees!!!
Warm up:
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Skill:
Pistol squats - add weight
Strength:
20 minutes Snatch
Sets of 2 -3 getting heavier
Metcon:
3-6-9-12-15
Hang snatch 60/42.5
Burpee Box jumps 24 inch
HSPU
*12 minute time cap
Warm up:
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Skill:
Pistol squats - add weight
Strength:
20 minutes Snatch
Sets of 2 -3 getting heavier
Metcon:
3-6-9-12-15
Hang snatch 60/42.5
Burpee Box jumps 24 inch
HSPU
*12 minute time cap
Wednesday, March 16, 2016
Wednesday 16, March 2016
Warm up:
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Stabilizer:
100 four count flutter kicks
Strength:
Back squats
8-8-8-8 at 85% of your 1 rep max
Shoot for 8 reps, but be sure to get 6
Metcon:
15-20-25
Toes 2 bar
Shoulder to overhead 70/52.5
Front squat 70/52.5
**** If you are done with this workout under 10 minutes YOU cheesed yourself, and didnt go near the heavy load :-) Just saying
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Stabilizer:
100 four count flutter kicks
Strength:
Back squats
8-8-8-8 at 85% of your 1 rep max
Shoot for 8 reps, but be sure to get 6
Metcon:
15-20-25
Toes 2 bar
Shoulder to overhead 70/52.5
Front squat 70/52.5
**** If you are done with this workout under 10 minutes YOU cheesed yourself, and didnt go near the heavy load :-) Just saying
Tuesday, March 15, 2016
Tuesday 15, March 2016
Warm up:
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Skill:
10 minutes to work on pistol squts
Strength:
Power cleans 3-3-3-3-3
to
Heavy Squat Cleans
1-1-1-1-1-1-1
Metcon:
4x
40 double unders
30 KB swings 24/16kg
20 wall balls 20/16lb
10 ring push ups
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Skill:
10 minutes to work on pistol squts
Strength:
Power cleans 3-3-3-3-3
to
Heavy Squat Cleans
1-1-1-1-1-1-1
Metcon:
4x
40 double unders
30 KB swings 24/16kg
20 wall balls 20/16lb
10 ring push ups
Monday 14, March 2016
Warm up:
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Stabilizer/Skill:
5x
10 strict pull ups
10 abs of you choice
Strength:
Max Effort Over Head Squat
20 minutes to work up to YOUR max effort single rep
Metcon:
Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
5 minute row
3x
15 pull ups
15 push ups
15 OHS
Stabilizer/Skill:
5x
10 strict pull ups
10 abs of you choice
Strength:
Max Effort Over Head Squat
20 minutes to work up to YOUR max effort single rep
Metcon:
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb. = 142.5/87.5kg
6 burpees
5 cleans, 225 lb. = 102.5/67.5kg
5 chest-to-bar pull-ups
4 thrusters, 155 lb. = 70/42.5kg
4 muscle-ups
6 deadlifts, 315 lb. = 142.5/87.5kg
6 burpees
5 cleans, 225 lb. = 102.5/67.5kg
5 chest-to-bar pull-ups
4 thrusters, 155 lb. = 70/42.5kg
4 muscle-ups
Post time to comments.
Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.
Thursday, March 10, 2016
Thursday 10, March 2016
Warm up:
Same old fun we have been hitting all week
Skill:
TGU - 10 minutes get heavier
Strength:
Back squats
8-8-8-8 at 82.5%
Metcon:
4x
400m run
400 single jumps
400m row
Same old fun we have been hitting all week
Skill:
TGU - 10 minutes get heavier
Strength:
Back squats
8-8-8-8 at 82.5%
Metcon:
4x
400m run
400 single jumps
400m row
Wednesday, March 9, 2016
Wednesday 9, March 2016
Warm up:
400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs
Skill:
Turkish get ups 10 minutes
Strength:
Deadlift
8-8-8-8 at 82.5%
Metcon:
10 min AMRAP
1 rep =
Double Kettlebell clean
Double Kettlebell squat
Double Kettlebell press
AHAP one weight for all 3 moves
Tuesday, March 8, 2016
Tuesday 8, March 2016
Warm up:
400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs
Strength:
Bench press
8-8-8-8 at 82.5%
Super set with
Strict wide grip pull ups
10-10-10-10
Metcon:
"The Chief"
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
5 Cycles of 3 Minutes Each
3 Power Cleans 60/42.5kg
6 Push-Ups
9 Air Squats
400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs
Strength:
Bench press
8-8-8-8 at 82.5%
Super set with
Strict wide grip pull ups
10-10-10-10
Metcon:
"The Chief"
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
5 Cycles of 3 Minutes Each
3 Power Cleans 60/42.5kg
6 Push-Ups
9 Air Squats
Monday 7, March 2016
Warm up:
400m run
10 backwards lunges each leg
10 toe touches
10 jump squats
10 PVC pass throughs
Skill/Stabilizer:
100 weighted v-twist
Strength:
Kicking your ass today!
12 min EMOM
Every minute increase the rep count by 2
Thrusters 42.5/32.5
Minute 1 = 2 reps
Minute 6 = 12 reps
minute 12 = 24 reps
400m run
10 backwards lunges each leg
10 toe touches
10 jump squats
10 PVC pass throughs
Skill/Stabilizer:
100 weighted v-twist
Strength:
Kicking your ass today!
12 min EMOM
Every minute increase the rep count by 2
Thrusters 42.5/32.5
Minute 1 = 2 reps
Minute 6 = 12 reps
minute 12 = 24 reps
Thursday, March 3, 2016
Thursday 3, March 2016
Warm up:
10 min AMRAP
100 double unders
10 strict pull ups
10 OHS
10 burpees
Skill:
10 minutes HSPU
Strength:
Power cleans
5-5-5-5-5
Squat cleans
3-3-3-3-3
Metcon:
5x
30 kb swings 32/24kg
30 ring push ups
30 wall balls 20/16lbs
10 min AMRAP
100 double unders
10 strict pull ups
10 OHS
10 burpees
Skill:
10 minutes HSPU
Strength:
Power cleans
5-5-5-5-5
Squat cleans
3-3-3-3-3
Metcon:
5x
30 kb swings 32/24kg
30 ring push ups
30 wall balls 20/16lbs
Wednesday, March 2, 2016
Wednesday 2, March 2016
Warm up:
10 minute AMRAP
100 double unders
10 strict pull ups
10 OHS
10 burpees
Skill:
10 minutes HSPU
Strength:
Back squats
7-7-7-7-7 at your 5 rep max weight PLUS 2.5kg
Metcon:
8 min AMRAP
8 push press
8 hang cleans
8 rack lunges
Three choices of weight to choose from
70/50kg
60/40kg
50/30kg
After the 8 minutes you have 8 burpees for every time you put the bar down - NO MATTER WHAT YOU WILL DO 24 burpees after your 8 minutes, becasue if you didn't put the bar down, you DIDN'T go HEAVY enough
10 minute AMRAP
100 double unders
10 strict pull ups
10 OHS
10 burpees
Skill:
10 minutes HSPU
Strength:
Back squats
7-7-7-7-7 at your 5 rep max weight PLUS 2.5kg
Metcon:
8 min AMRAP
8 push press
8 hang cleans
8 rack lunges
Three choices of weight to choose from
70/50kg
60/40kg
50/30kg
After the 8 minutes you have 8 burpees for every time you put the bar down - NO MATTER WHAT YOU WILL DO 24 burpees after your 8 minutes, becasue if you didn't put the bar down, you DIDN'T go HEAVY enough
Tuesday, March 1, 2016
Tuesday 1, March 2016
Warm up:
10 min AMRAP
Same as Monday remember this is a warm up focus on mobility, form and technique while getting the body ready to go
Skill:
This week will be a full week of Handstand push ups - 10 minutes
Strength:
Strict Press
7-7-7-7-7
at last weeks weight BUT ADD 2.5kg to this week
Metcon:
Going to try this again this week, had it scheduled for last Friday, but we have the Open upon us now :-)
"Prison Rules"
Thanks to the guys at RX Ropes for telling me about this little diddy
16 rounds at 15 seconds each = 4 minutes total for three movements, or rounds with a 1 minuite rest between "full rounds" or movements equals a total time of 14 minutes
Round 1 of 3
16 rounds at 15 seconds, every 15 seconds you complete
3 power snatch 42.5/30kg
Rest 1 minute
16 rounds at 15 seconds, every 15 seconds you complete
3 clean and jerks 42.5/30kg
Rest 1 minute
16 rounds at 15 seconds, every 15 seconds you complete
3 thrusters 42.5/30kg
10 min AMRAP
Same as Monday remember this is a warm up focus on mobility, form and technique while getting the body ready to go
Skill:
This week will be a full week of Handstand push ups - 10 minutes
Strength:
Strict Press
7-7-7-7-7
at last weeks weight BUT ADD 2.5kg to this week
Metcon:
Going to try this again this week, had it scheduled for last Friday, but we have the Open upon us now :-)
"Prison Rules"
Thanks to the guys at RX Ropes for telling me about this little diddy
16 rounds at 15 seconds each = 4 minutes total for three movements, or rounds with a 1 minuite rest between "full rounds" or movements equals a total time of 14 minutes
Round 1 of 3
16 rounds at 15 seconds, every 15 seconds you complete
3 power snatch 42.5/30kg
Rest 1 minute
16 rounds at 15 seconds, every 15 seconds you complete
3 clean and jerks 42.5/30kg
Rest 1 minute
16 rounds at 15 seconds, every 15 seconds you complete
3 thrusters 42.5/30kg
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