OHS, Banded Goblet Squat, PJ, CTB, Burps

2015-05-22

A1. Overhead Squat, 5 X 3
A2. Banded Goblet Squats, 5 X 3

B. 7 Rounds
7 - Push Jerks @ 65/95#
7 - CTB Pull Ups
7 - Burpees

KETTLEBELL STACKING

2015-05-21

A. Bench Press (Banded) 5 X 3

B. Kettlebell Stacking
:30 russian kb swing
:30 rest

:30 RS
:30 Goblet Squat
:30 rest

:30 Rs
:30 GS
:30 Clean, R/L
:30 rest

:30 RS
:30 GS
:30 Clean, R/L
:30 Push Press, R/L
:30 rest

:30 RS
:30 GS
:30 Clean R/L
:30 PP, R/L
:30 1-arm row, R/L
:30 rest

:30 RS
:30 GS
:30 CL R/L
:30 PP R/L
:30 1 AR R/L
:30 Snatch R/:

Banded Deadlift, Team "Kelly"

2015-05-20

A. Banded Deadlift - 5 sets of
Set 1 - 5 reps @ 60% 1RM + band
Set 2 - 4 reps
Set 3 - 3 reps
Set 4 - 2 reps
Set 5 -2 reps
*Add weight each set

B. Team "Kelly" (2 Peeps)
5 rounds of:
400m run
30 box jumps
30 wall ball

Cleans, Team WOD

2015-05-19

A. Every minute on the minute for 10 minutes of:
High Hang Clean + Clean

B. Team of 3 Peeps
900M row(300 each) + Plate Overhead hold
60 pull-ups (20 each) + squat hold
60 Kb swings (30 each) + hang hold
60 hand release push ups (30 each) + plank
800M run together

Push Press + Push Jerk, "Deck of Cards"

2015-05-18

A. Every minute on the minute for 10 minutes of:
1 Push Press + 2 Push Jerk, add weight each rounds

B. "Deck of Cards"
Hearts = box jumps
Spades = Thrusters
Diamonds = Walkout pushups
Clubs = TTB or KTE
Jokers = 10 Burpees

Manmakers

2015-05-09

10-20-30-40 reps of:

KB swing
Man-makers - divided x 2
Alternating floor press

Row, Swing, Clean, Push Press, Run, Slam Bells

2015-05-02

Row 500m/400m run
25x KB swing, right hand
25x KB swing, left
Row 500m/400m run
25x KB clean, right
25x KB clean, left
Row 500m/400m run
25x KB push press, right
25x KB push press, left
Row 500m/400m run
25x Slam bells
25x Slam bell russian twists

Swings, Squat, Get Ups

2015-04-25

3 x 10 hip bridge
3 x 10 supermans

25 swings, 5 bodyweight squats
20 swings, 10 bodyweight squats
15 swings, 15 bodyweight squats
10 swings, 20 bodyweight squats
5 swings, 25 bodyweight squats

3x3 get ups per side

4x5 Dbl Kb cleans
4x5 Dbl Kb push press

4x10 push ups
4x10 pullover crunches

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

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