15.1 IF YOU HAVEN'T DONE IT OR ROW + FRONT SQUAT WOD.....

2015-02-28

4 ROUNDS OF:

500M ROW
10 FRONT SQUAT, 95/135#

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

OPEN WORKOUT 15.1

2015-02-27

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Thruster, Pullups, Toes 2 Bar, Wallball

2015-02-26

A.
In five or six attempts, build to a 3-RM Thruster

B.
Complete as many rounds and reps as possible in seven minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in seven minutes of:
Toes 2 bars x 10 reps
Wall Ball x 10 reps

Ring Rows, Good Mornings, Burpees, Kb Swings

2015-02-25

A.
Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010

Rest 90 seconds

B.
Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)

Clean & Jerk, Situps, Run

2015-02-24

A.
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk

B.
Two sets for max reps of:
60 seconds of 165/110 lb. Squat Clean & Jerk
Rest 60 seconds

C.
Three rounds for time of:
50 Sit-Ups
400 Meter Run

Mr. Spectacular

2015-02-28

As many rounds/reps as possible in 20 minutes:

5 - Mr. Spectaculars
5 - Renegade Rows, R/L=1
10 - Taters
:20 banded sprint
10 - Leg raises w/bump

STACKING...

2015-02-21

check out this seemingly simple but extremely effective workout:

Each round adds an exercise - soooo fire up your gymboss timer for 30 second intervals:

Start with 30 seconds of left hand kettlebell swings,
on the beep switch to right 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 deadliest

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! :)

Evil Deeds

2015-02-14

Warm Up:
Prying Goblet Squat
Strongfirst Hip Bridge
Halo
90/90 Stretch
QL Straddle

3 Rounds of:

A1. 1 Arm KB Snatch- 3 x 10
A2. 1 Arm KB Thruster- 3 x 10
A3 1 Arm KB Swing- 3 x 10
A4. 1 Arm KB Farmers Walk- 3 x 60-90ft
A5. Prowler push or sled drag (put your kb on your sled)

Note: Start with your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the circuit. Try doing the entire circuit without putting the KB down.

REBEL WITHOUT A PAUSE

2015-02-07

Warm Up:
Cossack flow
10 - scapula retractions
5 - alligator pause pushups
10 - situp complex
3 - Kb Flow Complexes, keep it light alternating R/L
Kb Complex = clean, squat, push press, Thruster, windmill, Tgu

PYRAMID....... 12, 10, 8, 6, 4, 2

A1. Russian Swing
A2. Bootstrapper Squat
A3. Clean + Push Press
A4. Bent Over See Saw Row
A5. :20 Banded Sprints

:45 WORK/:15 REST

2015-01-31

The first section is 16 minutes long.

KB Thrusters (right)
KB Thrusters (left)
KB Burpees to Vertical Swings
Step Squat Jumps
Elevated Plank Walk Up
Two-handed KB Swings
KB Renegade Rows
KB Tricep Dips - Feet Elevated

(15/45 seconds), and complete 2 rounds of the next 4 exercises

KB Ab Extensions
KB Spinal Rocks
KB Side Bridge Raises (right)
KB Side Bridge Raises (left)

LEG DAY

2015-02-21

Back Squat 5x5 @75%

RDL 5x5 @ 50% DL 1RM

Super Set #1 4x12

BB Good Mornings

BB OHS

Super Set #2 4x12

Banded Seated Leg Curls

Banded Crunches (2 second hold)

Chest & Tri's

2015-02-19

Incline Bench 5x5 @ 75%

Super Set #1 4x12

Banded Cross Overs

Ring Dips

Super Set #2 4x12

Banded Tricep Extensions (Pull Down)

Skull Crushers AHAP

Bro Fest Week - Back and Bi's

2015-02-17

Dead Lift 5x5 @ 75%

BB Row 5x5 AHAP

Super Set #1 4x12

Close Grip Pull Downs (2 second hold)

EZ Curls AHAP

Super Set #2 4x12

Banded Face Pulls

Hammer Curls (Cross Body DB Curl) AHAP

Dynamic Upper

2015-02-14


Bench Press
60% of 1 RM/12 sets of 2 w/ bands

4 sets of 12 each AHAP - Rotating

DB Flys
EZ Bar Skull Crushers
Kettle Bell High Pulls
Behind the neck DB Tricep

then:

100 T2B

Dynamic Lower

2015-02-12

Elevated Dead Lift
8 sets of 4

4 sets of 12 each AHAP - Rotating
Barbell Good mornings
Banded Leg Curls
KB Goblet Squat

Then
100 pikes

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.

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

Thrusters, Knee Raises, Box Jumps, Plank Ball

2015-02-05

4:30 8-10 YEAR OLDS:

Warm-Up:
3x or 5:00
10 jumping jacks => wall walk-up => cartwheel => broad jump => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 50-meter run

Focus:
Thruster – focus on shifting position of laser elbows

WOD:
8:00-10:00 AMRAP
4 knees-to-elbows or knee raises
6 thrusters, unloaded-8# dumbbells
8 box jumps, 12”-24”

Game:
5:00-10:00
Plank Ball

5:30 CLASS - 11-14 YEAR OLDS:

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => forward roll => 10 vertical jumps => 2 broad jumps => 10-second bar hang => 5 perfect squats => 10-15 seconds in the bottom of the squat

Skill:
Thruster – focus on explosive opening of the hips to initiate press

WOD:
12-9-6
Thrusters, 5# dumbbells-15# barbell
Pull-ups (progressions or assisted okay)
Rest 2:00
9-6-3
Thrusters
Pull-ups

Game:
5:00-10:00
Dodgeball

Squat Focus, Shuttle, Sit Ups, Dodgeball

2015-02-03

Warm-Up:
3x or 5:00
Army crawl => 5 seconds in the bottom of the squat => alligator crawl => 5 seconds in the bottom of the squat => bear crawl => 5 seconds in the bottom of the squat => crab walk => 5 seconds in the bottom of the squat

Focus:
Squat – focus on knees out

WOD:
8:00-10:00 AMRAP
4 x 15-meter shuttle run
10 sit-ups
10 squats

Game:
5:00-10:00
Powerball