Deadlift, Power Clean, Box Jump

2015-04-21

A. Deadlift
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 95@
1 @ 101%

B. 21 - 15 - 9

Power Clean @ 95/135#
Box Jumps @ 20/24"

OHS, HPS, OHS BURPEE, PULLUP

2015-04-20

A.. Overhead Squat, 3 x 5 sets, build over each set

B. 12 minute amrap:
3 - Hang Power Snatch
6 - OHS
9 - Burpee
12 - Pullup

TILLMAN

2015-04-18

7 Rounds of:
7 Deadlifts @ 315/220 - SCALE ACCORDINGLY
200m Sprint
15 Pull-Ups
45 Second rest

Arm Bar, Snatch, WC Lunges, MBC, TTB, DU

2015-04-17

A.. 3 rounds
KB arm bar, 10R/10L - keep light and work on form

B. For time: 5 rounds

5 - DB Snatches right
5 - waiter carry lunges
5 - DB snatches left
5 - waiter carry lunges

rest 3:00

4 rounds of

10 - medball cleans
10 - toes 2 bar
25 - double unders

rest 2:00

3 rounds of:
250m Row
:30 plank
15 Hollow rock

Pullups, Ring Row, L-sit, RR, Run

2015-04-16

pvc mobility
Rowling 5 rounds 100m row exactly
*5 burpee penalty for every meter over or under

A. 4 sets
3 weighted pull-ups or scaled 3 strict or light band
max ring row
:30 L-sit

B.. 4 rounds

12 - DB renegade rows row R + row L + pushup = 1 rep
400m Run

LUCKY SEVENS

2015-04-18

Lucky sevens: 7 rounds/7 reps/7 exercises

• Kettlebell swings 7/7
• Burpees 7
• Kettlebell snatches 7/7
• mountain climbers 7
• Kettlebell cleans 7/7
• Kettlebell thrusters 7

DOUBLE STUFF.......

2015-04-11

4 rounds of:

20 lateral swings
5 halos per side
3 get ups per side
5 double kettlebell cleans
5 double kettlebell squats
5 double kettlebell push press
5 renegade rows
10 burpees
15 v-ups with light kettlebell

Stretch

KETTLEBELL STACKING

2015-04-04

Start with 30 seconds of left hand, one hand kettlebell swings,
on the beep switch to right hand one hand swings.
30 seconds rest
then...

30 seconds left hand swings, 30 seconds right hand swings
30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows.
30 seconds rest (whew!)
THEN..

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups (which by this point feel like some kind of "break")
30 seconds rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.
30 seconds (or a little more) rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts
30 seconds (or a little more) rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand
30 seconds to 1:30 rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
one Turkish Get Up on each side.

Then do some much needed cooldown and joint mobility exercises.
Told you, we don't kid around! :)

Clusters Plus

2015-03-28

Amrap in 25 minutes:

5 - Clusters + lunge, right
10 - 2-hand swing
5 - clusters + lunge, left
10 - 2-hand swing
5 - true pushups
10 - kb pullover
5 - 1 arm rows, R/L

9-Minute Kettlebell Complex

2015-03-21

Warm Up:

Hip Hinge - 30 seconds
Spider Man - 30 seconds
Spider Man w/ twist - 30 seconds
Crescent Lunge to Down Dog - 60 seconds
3 Legged Dog - 30 seconds each side
90/90 - 30 seconds
90/90 with fold - 30 seconds
Goblet Squat - 30 seconds
90/90 to Deep Squat + twist and reach

Arm bar + 1/2 TGU + Windmill + 1/2 TGU, R/L

The complex is as follows:

The one arm swing (30 seconds left + 30 seconds right)

The high pull (30 seconds left + 30 seconds right)

The clean (30 seconds left + 30 seconds right)

The snatch (30 seconds left + 30 seconds right)

The reverse lunge (30 seconds left + 30 seconds right)

The military press (30 seconds left + 30 seconds right)

The two hand swing (30 seconds)

Four point plank (30 seconds)

The two hand swing (30 seconds)

Four point plank (30 seconds)

Push Up (30 seconds)

Pullover Crunches (30 seconds)

Dynamic Upper

2015-03-28

Close Grip Bench Press
65% of 1 RM/8 sets of 4

3 sets of 10 - rotating AHAP

Negatives - DB Bench (5-8 seconds descent)
Strict Press
Bent over DB Rows on Box

then
100 Hammer Curls (50 each arm)

Dynamic Lower

2015-03-26

Ulta Wide Grip DL - AHAP 4 sets of 12

then

9 sets of 3 AHAP Rotating
Front Squats
Bulgarian Split Squats with DB
Good Mornings w/ BB

then
100 ab mat sit-ups

Dynamic Upper

2015-03-24

Bench Press
65% of 1 RM/9 sets of 3 w/Bands

3 sets of 12 - rotating
DB Incline Bench
Skull Crushers with DB Each Hand
Wide Strict Pull-Ups

then
100 pikes

Dynamic Lower

2015-03-21

Squat
65% of 1 RM/8 sets of 4 w/ bands

3 sets of 10 - rotating AHAP

Kettle Bell Lunges - Each leg
Romanian DL

then

Prowler Push AHAP 4 x 60m

100 crunches with feet under DB

OPEN GYM

2015-01-08

OPEN GYM IS ON SUNDAYS FROM 10AM-NOON. THIS IS YOUR CHANCE TO COME IN AND WORK ON THOSE WEAKNESSES OR CATCH UP ON A WORKOUT YOU MAY HAVE MISSED DURING THE WEEK. THIS IS NOT A COACH LED CLASS, BUT THERE WILL BE A TRAINER THERE IF YOU HAVE ANY QUESTIONS OR WOULD LIKE THEM TO REVIEW YOUR TECHNIQUE WITH YOU.

GET YOUR WOD ON.......

2014-12-28

TIME TO MAKE UP A WORKOUT YOU MISSED OR WORK ON YOUR WEAKNESSES.....COACH SHAWNA WILL BE THERE FROM 10AM AND CLOSING AT NOON.

2015-03-11

Warm-Up
Travel 10 meters and back alternating Superman/hollow

Focus
Strict pull-ups – use bands if necessary

Get Ready
Standing stretch – hands locked overhead
Downward dog

Workout
8:00 AMRAP
Max strict pull-ups
5 hollow rocks
10-meter hillbilly plyo-box prowler push (using 12”-20″ boxes or 10#-20 # medicine balls)

Game
Tug of War

Agility Ladders

2015-03-02

AMRAP in a given amount of time of

5 Jumping Pull ups

Agility ladder

5 dodgeball Wall balls

10 yd Crab walk

KIDS & TEENS

2015-02-24

Warm-Up
2x
12 mountain climbers
2 speed ladder passes (any foot in any square)

Focus
Jump for height (record in inches using chalked hands to mark reach on wall)

Get Ready
Bottom of the squat
Couch stretch (careful not to allow lumbar extension to compensate for tightness)

Workout
8:00 AMRAP
10 super-slow squats (hand/arm position can drive back position)
10 jumping jacks
10 walking lunges

5:30 TEENS

3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

Skill
hollow position for pull ups

Prep
10 bandy pull downs
10 dot drills

AMRAP in 10

10 hurdle hops
5 pull ups
10 hurdle hops
10 push ups
10 hurdle hops
15 squats
10 hurdle hops

2015-02-12

4:30 CLASS:

Focus:
Pull-up – focus on superman-hollow

WOD:
6:00-8:00 AMRAP
4 monkey hangs
2 x 25-meter shuttle run
4 toes-to-bar
2 x 25-meter shuttle run
4 pull-ups (progressions or assisted okay)
2 x 25-meter shuttle run

Game:
5:00-10:00
Sharks and Minnows – Team tag variation wherein the class is divided into sharks and minnows. The sharks chase the minnows, and any tagged minnows become sharks. Last minnow swimming wins and then teams switch.

5:30 CLASS

3x or 5:00
Arm circles, forward and backward => Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels =>> 100-meter run

Skill:
Pull-up – focus on superman-hollow

WOD:
6:00-8:00 AMRAP
4 monkey hangs
2 x 25-meter shuttle run
4 toes-to-bar
2 x 25-meter shuttle run
4 pull-ups (banded strict pull-ups okay)
2 x 25-meter shuttle run

Challenge:
3x
Max broad jump
Max precision jump

2015-02-10

4:30 - Warm-Up:
½ Tabata squats
200-meter trainer-led run

3:00-5:00
Review all movements

WOD:
6:00-8:00 AMRAP
2 burpees => 2 tuck jumps - 2 situps
4 burpees => 4 tuck jumps -4 situps
6 burpees => 6 tuck jumps-6 situps
etc. until time is called

Game:
5:00-10:00
Dodgeball

5:30 pre-teensWarm-Up:
3x or 5:00
Handstand attempt against wall => bear crawl => forward roll => => 10 walking lunges => 50-meter high knees => 50-meter carioca r/l

Skill:
Double-under – focus on straight body and good pogo jump

WOD:
6:00-8:00 AMRAP
4 burpees => 8 double-unders or 12 single-unders - 4 - sit-ups
6 burpees => 12 double-unders or 18 single-unders 6 sit-ups
8 burpees => 16 double-unders or 24 single-unders 8-sit ups
etc. until time is called

Challenge:
3x
10 overhead walking lunges w/PVC
10 sit-ups