10 Burpees
20 Walking lunges
30 Squats
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Wednesday the 29th of February
Warm-up
2 rounds
30 sec high knees
1 minute alternating 1 leg toe touches
30 seconds mountain climbers
1 minute squat thrusts
Broad jump demo-Discuss jumping and landing mechanics. Avoid making loud noise on landing phase.
Push Press technique
WOD
"Leap year"
3 rounds
400 meter run
50' Broad jumps-(Mark distance outside)
25 DB pushpress
2 rounds
30 sec high knees
1 minute alternating 1 leg toe touches
30 seconds mountain climbers
1 minute squat thrusts
Broad jump demo-Discuss jumping and landing mechanics. Avoid making loud noise on landing phase.
Push Press technique
WOD
"Leap year"
3 rounds
400 meter run
50' Broad jumps-(Mark distance outside)
25 DB pushpress
Monday, February 27, 2012
Tuesday the 28th of February, 2012
Warm-up
3 rounds
50 jumping jacks
10 walk out+pushup
15 Supermans
20 Butt bridges
Team WOD (2/team)
150 Renegade Man makers
While one person works at completing man makers the other runs 400 meters. Each take turns until done.
Immediately after they both run one more 400 with both dumbells.
3 rounds
50 jumping jacks
10 walk out+pushup
15 Supermans
20 Butt bridges
Team WOD (2/team)
150 Renegade Man makers
While one person works at completing man makers the other runs 400 meters. Each take turns until done.
Immediately after they both run one more 400 with both dumbells.
Sunday, February 26, 2012
Monday the 27th of February, 2012
Warm-up
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Thursday, February 23, 2012
Friday the 24th of February, 2012
Warm-up
20 PVC shoulder dislocates
20 PVC behind the neck presses
20 PVC supermans-straight arms holding PVC
Push press Technique
WOD
"Pee-Vee's Playhouse"
4 rounds
200 Jumping jacks
100 High knees
30 Push-ups
30 PVC push presses
20 PVC shoulder dislocates
20 PVC behind the neck presses
20 PVC supermans-straight arms holding PVC
Push press Technique
WOD
"Pee-Vee's Playhouse"
4 rounds
200 Jumping jacks
100 High knees
30 Push-ups
30 PVC push presses
Wednesday, February 22, 2012
Thursday the 23rd of February, 2012
Warm-up
10 minutes AMRAP
Run 200 meters
10 wall facing shoulder taps
WOD
4 x 800 meter run on 6 minutes
Rest
Tabata split jumps-Knee to Abmat
10 minutes AMRAP
Run 200 meters
10 wall facing shoulder taps
WOD
4 x 800 meter run on 6 minutes
Rest
Tabata split jumps-Knee to Abmat
Tuesday, February 21, 2012
Wednesday the 22nd of February, 2012
Warm-up
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!
WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold.
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!
For time
"Ass man"
200 meter Lunges
200 meter sprint
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!
WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold.
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!
For time
"Ass man"
200 meter Lunges
200 meter sprint
Monday, February 20, 2012
Tuesday the 21st of February, 2012
Warm-up
2 rounds
1 minute high knees
1 minute jumping jacks
1 minute straight leg situps
1 minute supermans
1 minute rest
-late comers only perform 1 round
WOD
"Spring chicken"
8 rounds- Pair up in teams of 2/ box
1 minute Box jump (24/20")
1 minute rest
-Step down if you are not able to rebound. Jumping off box is a waste of potential energy.
Rest
50 Hollow rocks
50 superman rocks
2 rounds
1 minute high knees
1 minute jumping jacks
1 minute straight leg situps
1 minute supermans
1 minute rest
-late comers only perform 1 round
WOD
"Spring chicken"
8 rounds- Pair up in teams of 2/ box
1 minute Box jump (24/20")
1 minute rest
-Step down if you are not able to rebound. Jumping off box is a waste of potential energy.
Rest
50 Hollow rocks
50 superman rocks
Sunday, February 19, 2012
Monday the 20th of February, 2012
Warm-up
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
Friday, February 10, 2012
Thursday, February 9, 2012
Tuesday, February 7, 2012
Wednesday the 8th of February, 2012
3 rounds for reps
1 minute work
30 seconds rest
Pushups
Sit ups
KB swings
V ups
Burpees
Jumping jacks
Squats
Chinnies
Plank
Burpees
Tuesday the 7th of February, 2012
For time:
Accumulate 100 db thrusters (45/25)Every minute has a 3 burpee buy in
Use the remainder of your minute to complete as many thrusters as possible
Monday, February 6, 2012
Monday the 6th of February, 2012
"Dog Fight"
With a partner, one person working at a time
4 rounds
400m Run
Max burpees
Each partner does all four runs and all four rounds of burpees
Score is total time in seconds minus total burpees
I've noticed people shorting reps or movements during workouts. Why do you do this? What is the point of that? Give me some insight into that please.
Friday, February 3, 2012
Friday the 3rd of January, 2012
Trainer tip:10 minutes explanation and demo
(45 minute cap)
100 Barbell(45/33) or Dumbell Push Press(25/15)
90 V-ups
80 Squat thrusts
70 KB swings (53/35)
60 Russian twists
50 Barbell or Dumbell step ups
40 Box jumps
30 Pull-ups
20 Burpees
1000 meter run
Wednesday, February 1, 2012
Thursday the 2nd of February, 2012
"Dont squeeze the Charmin!"
5 rounds
10 Kettlebell deadlifts (70/53)
10 Kettlebell sumo-deadlift high-pulls
10 Split jumps/ lunge in place
10 Burpees
Rest 1 minute after each round
5 rounds
10 Kettlebell deadlifts (70/53)
10 Kettlebell sumo-deadlift high-pulls
10 Split jumps/ lunge in place
10 Burpees
Rest 1 minute after each round
Subscribe to:
Posts (Atom)