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

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.

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



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

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

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



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

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

Thursday, February 9, 2012

Thursday the 9th of February, 2012

Three rounds for time
1000m run
40 KB swings (70/53)
50 situps

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

"Wha-chu-talkin-bout-Willis?

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