Curtis P's, Sprints

2015-09-03

Complete: 10-8-6-4-2 reps of
Curtis P's
(hang power clean, lunge R, lunge L, Push Press) use BB/DB or KB your choice

*After each rounds, run 200M

Benchmark Day - "Helen" with chaser of "Annie"

2015-09-02

3 Rounds of:
400M Run
21- Kb Swings
12 - Pullups

Optional:

"Annie"
50-40-30-20-10
Double Under
Sit Ups

"Cookies n' Cream", Row, KBS, BJ, Burps, WB, Run

2015-09-01

Teams of 2

AMRAP 20:
60 Calorie Row, 60 Kettlebell Swings (24/16) (16/12)
50 Calorie Row, 50 Box Jumps (24/20) (20/16)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (20/14) (14/10)
20 Calorie Row, 200 Meter Run
*split reps as needed

Cashout
50 Abmat Sit-ups

Mobility
Accumulate 2 minutes passive hang on the rig
Accumulate 2 minutes in a squat
Pigeon Stretch – 1 min/side
Triple Bully w/band – 1 min/side

Power Clean, Push Ups, Air Squats

2015-08-30

5 Rounds of:

3 Power Clean (135/95) (115/80) (95/65)
6 Push-Ups
9 Air Squats
3 Minutes On & 1 Minute Off

*Score is total rounds + reps over 5 rounds

Push Press, Snatch, Pullup, Prowler/Sled

2015-08-28

A. Push Press, Find a new 1RM

B. 4 rounds

20x 1-arm snatch (45/25)
5W/10M - strict pull up + negative (lower yourself as slow as possible on the decent of the pull up)
prowler push or sled pull

KETTLEBELLSTACKING

2015-08-15

Each round adds an exercise - soooo fire up the timer:

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 tactical lunges, 30 seconds right hand tactical lunges,

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 tactical lunges, 30 seconds right hand tactical lunges,
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. :)

10/2

2015-08-08

10-8-6-4-2
Kettlebell Clean and Press (Right and Left)
Kettlebell Tater (swing + catch + squat)
1-Arm Row + Pushup Combo

B.
3x10 Kettlebell Pullover Situp
3x30 Second Wall Sit
(no rest between movements)

C.
3-2-1
Arm Bar + 1/2 get up

Couplets

2015-08-01

A.
3 Alternating Arm Bar + 1/2 TGU + Windmill + 1/2 TGU R/L

B.
3 Rounds
5 Kettlebell Windmills Right/Left
15 Jumping Squats

C.
3 Rounds
5 Kettlebell Overhead Squats Right/Left
15 Alternating Kettlebell Swings

D.
3 Rounds
5 Kettlebell Clean & Push Press Right/Left
15 Tacticle Lunges with Kettlebell

E. 3 Rounds
10 Janda Sit Ups
10 Supermans

H2H, Superman

2015-07-25

Joint mobility/Primal Move

3 x 10 hand to hand swings
3 x 10 super mans
3 x 10 hip bridges

4 x 5 cleans, r/l
4 x 5 rack squats, r/l
4 x 5 press, r/l

3 x 1 lap bear crawls
3 x 10 lateral swings r/l

3x 10 pullover sit ups
:30 table top hold


Stretch

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

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