Strength/Skill
Hang Power Snatch - 5 sets x 3 reps - rest 2-3 min; work on speed under the bar
WOD
2 RDS
50 Pullups
100 Double Unders
Compare to 9/13/2011
Thursday, September 29, 2011
Tuesday, September 27, 2011
WEDNESDAY 110928
Strength
Deadlift - Work to a heavy single
WOD
4 sets
Row 25 cal
15 Dips
15 Russian KB Swing - 70/53
rest 2:30 b/t sets
Deadlift - Work to a heavy single
WOD
4 sets
Row 25 cal
15 Dips
15 Russian KB Swing - 70/53
rest 2:30 b/t sets
Monday, September 26, 2011
Sunday, September 25, 2011
MONDAY. 110926
Strength
Bench Press - Work to heavy single
WOD
TABATA THIS-
Pullups
Pushups
Situps
Squats
Bench Press - Work to heavy single
WOD
TABATA THIS-
Pullups
Pushups
Situps
Squats
Thursday, September 22, 2011
FRIDAY 110923
Strength
Front Squat
Work to a Heavy Single - then
2 sets of 1 Rep at 90% of that single - then
3 sets of 2 Reps at 80% of that single
WOD
3 RDS
2 Rope Climbs
15 Wall Balls
200m Run
Front Squat
Work to a Heavy Single - then
2 sets of 1 Rep at 90% of that single - then
3 sets of 2 Reps at 80% of that single
WOD
3 RDS
2 Rope Climbs
15 Wall Balls
200m Run
Wednesday, September 21, 2011
THURSDAY 110922
Strength/Skill
Dips - 5 x 7-9 reps : rest :30 sec
Pullups - 5 x 15 reps : rest 2:00 min
WOD
15 Burpees (As Fast As Possible) x 5 sets - rest 1:00 between sets
Post
50 Situps
Dips - 5 x 7-9 reps : rest :30 sec
Pullups - 5 x 15 reps : rest 2:00 min
WOD
15 Burpees (As Fast As Possible) x 5 sets - rest 1:00 between sets
Post
50 Situps
Tuesday, September 20, 2011
WEDNESDAY 110921
Strength
Work to a heavy 1 Press
WOD
5 RDS
2 Press @ 80% of heavy single
2 Strict Pull-ups
2 Press @ 80% of heavy single
4 Strict Pull-ups
2 Press @ 80% of heavy single
6 Strict Pull-ups
Work to a heavy 1 Press
WOD
5 RDS
2 Press @ 80% of heavy single
2 Strict Pull-ups
2 Press @ 80% of heavy single
4 Strict Pull-ups
2 Press @ 80% of heavy single
6 Strict Pull-ups
Monday, September 19, 2011
Sunday, September 18, 2011
MONDAY 110919
Strength
Back Squats - Work to a Heavy Single - Close to a 1 RM
WOD
AMRAP 12 Min
3 HSPU
6 Box Jumps - 30/24
9 Lunges
We will be starting the 5-3-1 Strength program again the first week of October. We will be establishing 1RM or near 1RM in the 4 lifts in the next few weeks
Back Squats - Work to a Heavy Single - Close to a 1 RM
WOD
AMRAP 12 Min
3 HSPU
6 Box Jumps - 30/24
9 Lunges
We will be starting the 5-3-1 Strength program again the first week of October. We will be establishing 1RM or near 1RM in the 4 lifts in the next few weeks
Thursday, September 15, 2011
FRIDAY 110916
Strength
Overhead Squats - 5 x 2-3 reps ; Rest 3 min between
WOD
4 sets
25 Airdyne cal
20 Ring Push ups
rest 2:00 min between rds
Overhead Squats - 5 x 2-3 reps ; Rest 3 min between
WOD
4 sets
25 Airdyne cal
20 Ring Push ups
rest 2:00 min between rds
Wednesday, September 14, 2011
Tuesday, September 13, 2011
WEDNESDAY 110914
Strength/Skill
High Hang Squat Cleans - Light weight - Work on speed getting under the bar - 15 Min
WOD
Short Sprint - Opposite end of Parking Lot
15 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
12 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
9 Dumbell Squat Clean Thrusters - 50/30
High Hang Squat Cleans - Light weight - Work on speed getting under the bar - 15 Min
WOD
Short Sprint - Opposite end of Parking Lot
15 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
12 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
9 Dumbell Squat Clean Thrusters - 50/30
Monday, September 12, 2011
TUESDAY 110913
Strength/Skill
Weighted lunges - 4 x 10 (5 each leg)
WOD
4 RDS
25 Pullups
50 Double Unders
Weighted lunges - 4 x 10 (5 each leg)
WOD
4 RDS
25 Pullups
50 Double Unders
Sunday, September 11, 2011
MONDAY 110912
Strength/Skill
Deadlift 5x5 - @ 75-80% ; rest 2-3 min between sets
WOD
3 RDS
Run 400m
12 wall balls
Deadlift 5x5 - @ 75-80% ; rest 2-3 min between sets
WOD
3 RDS
Run 400m
12 wall balls
Thursday, September 8, 2011
FRIDAY. 110909
WOD
"ELIZABETH"
21-15-9
Squat Cleans - 135/95#
Ring Dips
Only morning classes today
No afternoon classes
Happy 30th Birthday Mimi
"ELIZABETH"
21-15-9
Squat Cleans - 135/95#
Ring Dips
Only morning classes today
No afternoon classes
Happy 30th Birthday Mimi
Wednesday, September 7, 2011
THURSDAY. 110908
WOD
Death by pullup
Do 1 pullup the first min, 2 the second min, 3 the third min, and continue until you cannot complete the number of pullups in that minute.
Post WOD
Sled pushes
THERE ARE NO AFTERNOON CLASSES ON FRIDAY. ONLY 5:30 - 9:30 - and 11:30 am classes.
Thanks
Death by pullup
Do 1 pullup the first min, 2 the second min, 3 the third min, and continue until you cannot complete the number of pullups in that minute.
Post WOD
Sled pushes
THERE ARE NO AFTERNOON CLASSES ON FRIDAY. ONLY 5:30 - 9:30 - and 11:30 am classes.
Thanks
Tuesday, September 6, 2011
WEDNESDAY. 110907
WOD
For Time:
30 Bodyweight Back Squats
1 Mile Run
Fireman vs. County Cops Softball Game 7 pm tonight Melaleuca Field
For Time:
30 Bodyweight Back Squats
1 Mile Run
Fireman vs. County Cops Softball Game 7 pm tonight Melaleuca Field
Monday, September 5, 2011
Sunday, September 4, 2011
Friday, September 2, 2011
FRIDAY 110902
WOD
For Max Calories and For Time
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
With continuous running clock bike for 1 min, jump off do overhead squats, back on bike, look at clock and go for exactly 1 min, repeat 5 times. Score is total Calories and Time
For Max Calories and For Time
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
With continuous running clock bike for 1 min, jump off do overhead squats, back on bike, look at clock and go for exactly 1 min, repeat 5 times. Score is total Calories and Time
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