OHS, Run Snatch, Burpee

2015-07-06

A. Overhead Squat, 5 x 2 build over 5 sets from rack

B. 4 rounds for time
400m run
20 db snatch 10r/10l
15 burpee

C. 3 rounds
1:00 plank
25 bicycle per side

Back Squat

2015-07-03

A. Back Squat x 3, EMOM for 12 minutes

B. Team Wod

"Pick Your Poison"

2015-07-02

A. "Badger" 3 rounds for time
30 - clean (full squat catch) @ 65/95
30 - pullups
800m run or 1000m row

B. "Bad Karma" -
Barbell Curls - 50-40-30-20-10
Kb Swings - 10-20-30-40-50

C. "Jonesworthy"
Squat - 80-64-32-24-16
Kb swing - 40-32-24-16-12-8
Pullups 20-16-12-8-6-4

D. On the whiteboard
E. On the whiteboard

Bench Press, DB Rows, Curtis P's

2015-07-01

Superset 5 sets, rest 2:00 between supersets
A1. Bench Press x 8 AHAP
A2. DB 1 Arm Rows x 8R/8L AHAP
(as heavy as possible with good form)

B. 50 x Curtis P's @ 35/45 or 65/95 Rx'd
Hang Squat Clean
Lunge R/L
Push Press

DOUBLE CHALLENGE

2015-07-04

We’ve got a double challenge for you!

Two 12 minutes challenges in the form of AMRAPs

Perform as many rounds as possible of the following movements in 12 minutes, rest for 3 minutes and then move on to the next challenge.

Challenge 1

10 - burpees
5/5 - cleans
5/5 - push press
10 calories row
REST 3 minutes

Challenge 2

10 squat thrusts
5/5 - kettlebell snatches or 10 snatch pulls
10 - slam ball (kneeling or standing)
10 shuttle runs, 100 revolutions of jump rope, or 50 jumping jacks

"Annie's Swingin' Sweaty Sister"

2015-06-20

Warm Up: Coach led

50 - 40 - 30 - 20 - 10
Kettlebell Swings
Situps

*In between each couplet complete 200M row + 5 Dbl KB thruster + 5 Walkouts

MAN-MAKER SANDWICH

2015-06-13

3 KB Man Makers
5 - Dbl Kb Front Squats
10 - T-Stability Pushups
15 - Cleans
20 - Situps
25 - Thrusters
20 - Situps
15 - Cleans
10 - T-Stability Pushups
5 - Front squats
3 - Man Makers

KB/BW Couplet + 1/2 2-Minute Torture

2015-06-06

We’ll be doing kettlebell and body weight strength couplets.

Here it is…

Each kettlebell strength couplet is 12 minutes.

We will take a 2-3 minute rest between each couplet.

Kettlebell strength couplets.

A.
Clean and press L/R or
Double press/ Pull-ups (alternate between the two movements)

B.
Single or double kettlebell squats
Walkouts, TGU or 1/2 get up (keep the TGU reps between 1 and 2)

C. Finisher: 1/2 of "The 2 Minute Torture" E2MOM....

5 burpees, 10 snatches or cleans, 15 mountain climbers and 20 swings x 10 minutes

The training time= 38 minutes

Let's do this!!!!

Poison Arrow

2015-05-30

A. 3 rounds of 2 R/L
Windmill, Turkish Get Up, Arm Bar flow

B.
5 x 5, Clean + Squat + Press R/L
5 x 5 Halo R/L
5 x 5 Slingshots R/L
5 x 5 Figure 8's
rest as need between sets

C. 3 rounds of:
10 x Walking Tactical Lunges R/L
10 x Lateral Swings R/L
rest :30

D.
1 Minute Squat Hold
1 Minute Child’s Pose with Shoulder Stretch to RIght
1 Minute Child’s Pose with Shoulder Stretch to Left
1 Minute Downward Dog to Upward Dog
1 Minute External Banded Distraction

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