Thursday, September 29, 2011

FRIDAY 110930

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 110929

WOD

30 min AMRAP

12 Push Press - 95/65
12 Back Squat - 95/65
12 Toes 2 Bar
800m Run

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

Monday, September 26, 2011

Sunday, September 25, 2011

MONDAY. 110926

Strength
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

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

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

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

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

Wednesday, September 14, 2011

THURSDAY 110915

WOD

Row 2000m

rest 5 min

10 min AMRAP

10 Burpees
15 Box Jumps
20 Situps

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

Monday, September 12, 2011

TUESDAY 110913

Strength/Skill
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

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

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

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

Monday, September 5, 2011

TUESDAY. 110906

WOD

150 pushups

Only can rest in the up position. If stop or rest must run 40 yds

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