Friday the 30th of December, 2011

3 rounds for QUALITY of

Accumulate 1 minute of total hold time of

Plank
L-sit
Frog stand
Squat hold

rest

tabata burpees

Thursday the 29th of December, 2011

3 rounds of

500m plate or sandbag run
500m run

rest and recover

50 weighted anchored situps
50 russian twists using same dumbbell

Wednesday the 28th of December, 2011

10 minutes HSPU practice (negatives, low reps, kick ups)

5 rounds of

10 single arm db snatches per arm
10 single arm dumbell thrusters per arm
10 goblet squats

Tuesday The 27th Of December, 2011

20 push ups
30 situps
40 squats
50 burpees
500m run

rest and recover

5 sets of

half max reps strict pullups (10 negatives if you cant do a strict pullup)

Monday the 26th of December, 2011

Four rounds for time of
400m run
25 burpees

Friday the 23rd of December, 2011

4 rounds
1000 meter run
50 sit-ups
20 DB thrusters (35/20)

rest as needed

Partition as needed
50 hollow rocks
50 superman rocks

Thursday the 22nd of December, 2011

AM classes start at 9:30am at A1A and 305
PM classes start at 6:00pm at 305 and 7:00pm at A1A


"Clockwerk"
First 20 minutes of class (ie. 9:30-9:50am or 6:00-6:20pm)
Run 1000 meters
then with remaining time left in 20 minutes perform AMRAP
10 Squat thrusts
15 Air squats


Hint: 
Only run 1000 meters at the start of 20 minutes!
If you show up late you will score less rounds/reps.
If you didn't check blog posting you wont know whats going on and will score less rounds/reps. Watch video for exercise demo. 


rest as needed

3 rounds for time
20 Box jumps
10 Burpee box-jumps (24/20")

Wednesday the 21st of December, 2011

"Inside"
5 rounds for quality performed as superset
10 KB Deadlifts (70/53)
5 Slow push-ups or apropriate scale (ie. fewer push-ups or negatives)

rest as needed

"Out"
100 KB swings (53/35)
100 meter run after each broken set of kettlebell swings

Tuesday the 20th of December, 2011

5K run

rest as needed

Tabata sit-ups

Monday the 19th of December, 2011

1 Mile TT

rest as needed

Team AMRAP
5 minutes DB GTO (35/20)
5 minutes Box jumps
5 minutes Goblet squats (35/20)
5 minutes Burpees
1 person working at a time
No rest between AMRAPS
1 dumbbell for each partner
Total reps is score


rest as needed


Pull-up negatives 1 rep every minute for 10 minutes-go slow, very slow!!!

Friday the 16th of December, 2011

5 sets of 5 pull ups

Rest 45 seconds between sets

5 sets of 10 push ups

Rest 45 seconds between sets

5 sets of 15 goblet squats 70/53

Rest 45 seconds between sets

Coach keeps clock and rep count. Form is paramount. Do not rush movements.

Rest as needed

Row 1,000 meters for time

Thursday the 15th of December, 2011

Using a pair of Dumbbells, 5 sets for quality

Dumbbell Lateral Raise, 8 reps

Dumbbell Hammer Curl, 8 reps

Dumbbell Thruster, 8 reps

Dumbbell Press, 8 reps

Dumbbell Swing, 8 reps

Rest 1 Minute

Perform exercises as a complex, no rest between exercises

Rest as needed

200 1 count Mountain climbers

200 chinnies (knees touch elbows, legs straight)

Coach keeps rep count and sets pace

Wednesday the 14th of December 2011

4 Rounds for time of:

Run 400 meters

50 walking lunges

22 minute time limit

Rest as needed

4 rounds not for time:

20 Sit ups

20 Russian twists

20 Plank Knee to Elbow

Tuesday the 13th of December, 2011

5 rounds for time of:
1 minute wall sit
1 minute chin over bar hold
1 minute plank
Rest 1 minute

Rest as needed

In teams of 2-3, complete a 2,000 meter row, switching every 200 meters

Monday the 12th of December, 2011

8 minute AMRAP
5 pull ups
10 lateral jumps
15 lunges steps

rest 4 minutes

8 minute AMRAP
5 burpees
10 push ups
15 squats

rest 2 minutes

2 minute AMRAP
Burpees

Friday the 9th of December, 2011

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Thursday the 8th of December, 2011

Trainer's Choice

Wednesday the 7th of December, 2011

"Magic 50"

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time.  Go heavy and fast on this one. 

Then an optional finisher of trainer's choice

Tuesday the 6th of December, 2011

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Monday the 5th of December, 2011

"Jimmy Dean"

400m run

40 db thrusters (45/30)

40 box jumps (24/20)

40 walking lunges

40 squats

400m run

Friday the 2nd of December, 2011

5k run

10 minute rest

6x100m sprints

Thursday the 1st of December, 2011

2 rounds of

5 minute AMRAP
10 kb swings (70/53)
5 burpees

2 minute rest between rounds

Then

3 rds FOR QUALITY NOT TIME

10 GHD situps or standing rollouts
15 v-ups
10 russsian twists (20/14)
12 supermans
40 chinnies