Archive for December, 2011

WARM UP: PVC Snatch

BUY IN: see above

STRENGTH: Snatch Practice – triple pull

WOD:   

Bars and Burpees
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Ground to overhead (135#)
Burpee Box Jumps
CASH OUT:  

WARM UP: Run and Skip

BUY IN:  KB Gauntet x 2

STRENGTH: 

TGU  3,3,2,1,1

WOD:

3 rounds
Double unders 42-30-18x reps
KB swings (70#/45#) 21-15-9x reps

Cash Out:

Tabata Sit Ups 

WARM UP: 5 min jump rope, Lunge and Push w/mobility

BUY IN:  Team Animal Race

STRENGTH: 

Squat Clean Practice

WOD:

Ron Burgundy 
5 rounds
Rest 2 minutes between rounds
1 minute max reps Front squat (135#/95#)
1 minute max reps Box jumps

Cash Out:

Dead Hang (near  maximal) x 3

CHRISTMAS WORKOUTS

Posted: December 22, 2011 in Uncategorized

FRIDAY: Morning as usual, no 6:30pm in the evening

SATURDAY (CHRISTMAS EVE): 8:00 to 10:00 Open Gym

SUNDAY: CLOSED

MONDAY: 8:00am & 4:00pm

12.22.2011

Posted: December 22, 2011 in Uncategorized

WARM UP: Rope and Row

WOD: ITW

3 Rounds

8 x GTO

Row x 2 min

Rest x 2 min

 

Rest 5 min (includes 2 min from 3rd round)

 

3 Rounds

10 x KB Swing (70#/55#)

Box Step Ups x 2 min

Rest 2 min

 

Rest 5 min (includes 2 min from 3rd round)

 

3 Rounds (Max Pull Ups)

WARM UP: Ultimate Stretch

BUY IN:  KB Gauntet x 2

STRENGTH: 

TGU  3,3,2,1,1

WOD:

7 rounds for max reps
20 seconds deadlift (225#/ 155#)
Rest 40 seconds
20 seconds box jumps (24 inch / 20 inch)
Rest 40 seconds

Cash Out:

Tabata Sit Ups 

WARM UP: Med Ball Toss

BUY IN:  Bear Complex Breathing Ladder 1-8

STRENGTH: Cleans (Med/Med Heavy)

WOD:

5 Rounds
50m Sled Push (225#/155#)
15 x Pull-ups

CASH OUT: 

Tabata Sit Ups