Thursday 12/6/2012
Olympic Lifting Class In todays class, we will be focusing on the clean and jerk. If you are an advanced athlete, we will be prioritizing the jerk portion. If you are still relatively new to the...
View ArticleFriday 12.7.2012
Group1/Group2: Two rounds for time of: 25 Box Jumps (24″/20″) 25 Pull-Ups 25 Kettlebell Swings (55/35) 25 Walking Lunge Steps 25 Knees to Elbows 25 Push Press (95/65 lbs) 25 Wall Ball Shots (20/12 lbs)...
View ArticleSaturday 12/8/2012
Group 1/Group 2: In teams of two, partners alternate tasks to complete 5 rounds each of: 225/155 lbs Deadlift x 10 reps 250 Meter Row Hand-Release Push-Ups x 15 reps
View ArticleMonday 12/10/2012
Group 1: A.Four sets of: Shoulder Press x 6-8 reps Rest 45 seconds DB Step-Ups x 10 reps each leg (20in box) Rest 45 seconds Plank on elbows x 45-60 seconds Rest 45 seconds B. Complete as many rounds...
View ArticleTuesday 12/11/2012
Group 1: A. Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Pull-Ups x 6-8 reps (substitute negative pull ups) Rest 45 seconds Flutter Kicks x 30-45 seconds Rest 45 seconds B.Three rounds for...
View ArticleWednesday 12/12/2012
Group 1/Group 2: A.Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly...
View ArticleThursday 12/13/2012
Olympic Lifting Class This week we will work on the receiving postion for the clean.
View ArticleFriday 12/14/2012
Group 1: A.Three sets of: Deadlift x 6-8 reps Rest 60 seconds Single Arm Shoulder Press x 6-8 reps each arm Rest 60 seconds Jump Rope Practice x 60 seconds Rest 60 seconds B."Jackie" For time: 1000...
View ArticleSaturday 12/15/2012
Group 1/group 2 A.In teams of three, complete as many rounds as possible in 15 minutes of: 135/95 lb. Power Cleans x 3 reps Burpees x 6 reps Rest EXACTLY five minutes, and then: B.In teams of three,...
View ArticleTuesday 12/18/2012
Group 1: A. Four sets of: Shoulder Press x 6-8 reps Rest 45 seconds Jump Rope Technique Work x 45-60 seconds Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds B. In teams of two,...
View ArticleWednesday 12/19/2012
Group 1: A.Four sets of: Deadlift x 6-8 reps Rest 60 seconds Seated Dumbbell External Rotations x 8-10 reps each arm Rest 60 seconds B."Lucky Sevens" Complete as many rounds and reps as possible in 7...
View ArticleThursday 12/20/2012
Olympic Lifting Class In today's class we will focus on the correct foot position for the Split Jerk
View ArticleFriday 12/21/2012
Group 1/ Group 2: A.Three sets of: Back Squat x 6-8 reps Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 90 seconds B.Three rounds for time of: 30 Walking Lunges 15 Toes to Bar Run...
View ArticleSaturday 12/22/2012
Group 1: A. Three sets of: Romanian Deadlift x 6-8 reps Rest 60 seconds Push-Ups x Max Reps Rest 60 seconds B. For time: Row 1000 Meters Front Squats x 50 reps (barbell or goblet squats) Burpees x 30...
View ArticleMonday, Tuesday, Wednesday
Monday 10-2 open gym suggested "WOD" "Karen" 150 wallballs for time Tuesday closed "Merry Christmas!!!!" Wednesday 10-2 open gym Suggested "WOD" "Helen" 3 rounds for time of: 400 meter run 21 kettle...
View ArticleThursday 12/27/2012
Normal Gym Hours! Group 1 A. Three sets of: Front Squat x 8-10 reps Rest 60 seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as...
View ArticleFriday 12/28/2012
Normal hours today! Group 1 Take the first 10 minutes to practice any gymnastics movements you need to work on. -then- On the minute, every minute, for 20 minutes, complete the following: Heavy...
View ArticleSaturday 12/29/2012
Group 1/Group 2: Filthy 50s For Time: 50 Box Jumps 50 Jumping Pullups 50 K.B.S., 35lb 50 Walking Lunges 50 K2E 50 Push Press, 45lb 50 Back Ext 50 Wallballs 50 Burpees 50 Double Unders
View ArticleTuesday 1/1/2013
Happy New Year!!! Open Gym 10am-2pm "Karen" For time: 150 wallball shots
View ArticleWednesday 1/2/2013
Normal Class Times/Gym Hours Group 1/Group 2: A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your...
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