FRI, 05/01/09

Main Set:

5 x 3 Double KB/DB Snatch

5 x 5 Handstand Pushup

5 x 5 Hanging Leg Raise

THURS, 04/30/09

Main Set:

For Time...

10 DB Clean & Jerks (ea. arm)

15 Pushups

9 DB Clean & Jerks

15 Pushups

8 DB Clean & Jerks

15 Pushups

7 DB Clean & Jerks

15 Pushups

6 DB Clean & Jerks

15 Pushups

5 DB Clean & Jerks

15 Pushups

4 DB Clean & Jerks

15 Pushups

3 DB Clean & Jerks

15 Pushups

2 DB Clean & Jerks

15 Pushups

1 DB Clean & Jerks

15 Pushups

WED, 04/29/09

Warm-up:  3x 400m run, 10 DB Push Press, 10 squats, 10 Situps, 10 Dislocates, Samson

Main Set:

5 x 5 OVH Squats

TUES, 04/28/09

Warm-Up:  Circuit Inside

Main Set: 

10 rounds for time...

400m Run

10 Box Jumps

5 Burpees

Core Work after WOD

MON, 04/27/09

Warm up: 2 rounds of: 400 M Run/Row 50x Single Jump Rope
10 Pushups
10 Pullups
10 Situps
2 Samson Stretch

5 Rounds of: (rest 30 sec-60 sec between rounds)
Alternating Arm Floor Press with DB or KB 10 reps
Floor Press Both Arms w/DB or KB 5 Reps

Then: Rest 1 minute and do...

5 Rounds of:
Alternating Plyometric One-arm Pushup on MB 10 reps (Left and right make 1 set)
Clap Pushups on Floor 5 reps

After the Main Set is done: 100 Situps (anchored)

SAT, 04/25/09

No 11 am WOD today!  Basics training is scheduled for this time.

_______________________________________________

Main Set:

5 Rounds for time...

Run 400m

8 thrusters (95#/65#)

16 Pushups

24 Wall Balls (14#)

32 Situps

40 Double Unders

FRI, 04/24/09

Main Set:

For time...3 rounds

400m run
40 jumping lunges (each lunge = 1)
20 k-bell snatch (16kg)

THURS, 04/23/09

Warm up: Run 400m then

2x 50 Jump Rope Singles, 10 Squats, 10 Pushups, 10 Pullups, 10 PVC PP, 10 Disclocates, Samson

Main Set:

Back Squat

5 x 5

Shoulder Press

5 x 3

WED, 04/22/09 "Hell's Bell's"

ANNOUNCEMENT: Basics Training Class will be held at 11 AM this Sat, April 25th. There will be no WOD scheduled for 11 am. Please attend the 10 am class instead.
________________________________________________________________

“Hell’s Bells”
500 reps for time using a single kettlebell
Choose from the following movements:

Swing
SDLHP
Clean
Push press (or jerk)

Order and reps are up to you. Get to 500 as quickly as you can. CAVEAT—you just must hold onto the kettlebell. 5 BURPEE PENALTY for taking your hands off the kettlebell at any time! Only feet can be on the floor, no leaning on furniture or walls, etc, etc, etc.

TUES, 04/21/09

5 x 5 Deadlift

MON, 04/20/09

Warm-up: 5 min Jump Rope, 2x Samson Stretch

Skills: Medicine Ball Cleans

Main Set:

Complete as many reps in 2 minutes of each of the following movements, taking 10 seconds transition between each:

Med Ball Squat Cleans

Push Ups

Sit Ups

Squats
- 2 min rest -
Complete as many reps in 1 minute of each of the following movements, taking 10 seconds transition between each:

Med Ball Squat Cleans

Push Ups

Sit Ups

Squats

SAT, 04/18/09 DETOX

Main Set:

Tabatas
20 Second /10 sec rest

1. Burpees
2. PP w/DB

3. Tuck Jump

4. Pullups
5. Squats

6. Pushups

7. Climbers
8. Situps

FRI, 04/17/09

Warm-Up 2x: Run/Row 400 m, 10 Burpees, 10 Situps, 10 PVC PP, 10 Dislocates, Samson

Skills: KB Arm Stretch

Main Set:

6 x 3
Shoulder Press

THURS, 04/16/09

Warm-Up 3x: 100 Singles Jump rope, 10 push-up, 10 KB Swing, 10 dislocates, Samson

Skills: Overview of Main Set workout

Main Set:

KB Swings 20 reps all the way down to 1 rep
KTEs 1 rep all the way up to 20 reps

WED, 04/15/09

7 x 1

Power Cleans w/ BB

TUES, 04/14/09

Warm-up: Instructor-led

Main Set:

5 Rounds
20 reps Overhead Lunge (w/45 lb bar or DB)
20 reps Burpees

MON, 04/13/09

Warm-Up 2x:
Jump Rope Singles x100, 25 Jumping Jacks, 20 Sit-ups, 15 Squats, 10 Pushups, 5 Pull-ups

Skills: TGU

Main Set:

6 x 3
Turkish Getups
Renegade Row

SAT, 04/10/09 DETOX WOD

10 am and 11 am workout today!!
------------------------------------------
Saturday's workout will be at the instructor's discretion. Show up and be prepared to workout ...as usual ; )

FRI, 04/10/09 "Fran"

21-15-9 reps, for time

Thruster 95 lbs
Pull-ups

THURS, 04/09/09

6 x 6

KB Clean and Jerk
KB Snatch

WED, 04/8/09 "Filthy 50"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (sub: supermans)

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

TUES, 04/07/09

Warm up: 5 Min Jump Rope

3x: 10 Squats, 10 PVC PP, 10 PVC PJ, 5 Hollow Rock, 2 Samson Stretch

Skill/Main Set:

Deadlift 6x3

MON, 04/5/09

Reminder: Evening class starts at 5:30 pm and 6:30 pm
___________________________________________________

Warm-up x3: 60 Jumprope Singles, 10 tuck jumps, 10 pull-ups, 10 PP w/ DB, Samson

Skill: KB Windmills

Main Set:
AMRAP 20 mins
5 Burpees
10 Situps
15 KB Swing (American)

SAT, 04/04/09 DETOX Workout

For Time:

1 Pullups/2 Burpees
2 Pullups/4 Burpees
3 Pullups/6 Burpees
4 Pullups/8 Burpees
5 Pullups/10 Burpees
6 Pullups/12 Burpees
7 Pullups/14 Burpees
8 Pullups/16 Burpees
9 Pullups/18 Burpees
10 Pullups/20 Burpees


Then back down...


10 KTE's/20 Pushups
9 KTE's/18 Pushups
8 KTE's/16 Pushups
7 KTE's/14 Pushups
6 KTE's/12 Pushups
5 KTE's/10 Pushups
4 KTE's/8 Pushups
3 KTE's/6 Pushups
2 KTE's/4 Pushups
1 KTE/2 Pushups

FRI, 04/3/09

Warm up: 2 rounds of: 400 M Run/Row 50x Single Jump Rope
10 Pushups
10 Pullups
10 Situps
2 Samson Stretch

5 Rounds of: (rest 30 sec-60 sec between rounds)
Alternating Arm Floor Press with DB or KB 10 reps
Floor Press Both Arms w/DB or KB 5 Reps

Then:

5 Rounds of:
One-arm Pushup on MB (alternating 10 reps on each side)
Diamond Pushups on Floor 5 reps

After the Main Set is done: 100 Situps (anchored)

THURS, 04/02/09

Reminder: No 7 pm Class Tonight! New class times start Monday, April 6th.

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Warm up: 2 rounds of: 400 M Run/Row 100 Single Jump Rope
10 Burpees
10 Situps
2 Samson Stretch

Main Set:
10 rounds for time

2 x Kipping Pullups
4 x KTE’s
6 x Stationary Alternating Leg Lunges
8 x Pushups
10x Thrusters (DB, KB, or BB) 45-70 lb.