Friday 1/4/2012
Group1/ Group 2 A. Four sets of: Back Squat x 4-6 reps Rest 60 seconds Powell Raises x 8-10 reps each arm Rest 60 seconds B. In teams of three, with only one person working at a time, complete as many...
View ArticleSaturday 1/5/2013
Group 1/ Group 2: A. Take 15 minutes to build to a heavyish Front Squat x 1-2 reps B. For Max Reps: 3 Minutes of Back Squat (Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW) Rest 60...
View ArticleMonday 1/7/2013
Group1/Group2 Take 15 mins to work on Gymnastics (Muscle ups/Handstand Push ups/Dead hang pull ups..etc) "Annie" 50-40-30-20-10 Double unders (sub 2x single unders) Abmat Sit ups ( You ARE allowed to...
View Article1/10/2013
Olympic lifting class: Work on snatch technique, then build to a heavy-ish snatch at the coaches discretion, focusing on good technique and speed through the middle. If your technique is not there,...
View ArticleFriday 1/11/2013
Group 1 A. Three sets of: Dumbbell or Barbell Bench Press x 8-10 reps Rest 60 seconds Ring Rows x 10-12 reps Rest 60 seconds Partnered Leg Tosses x 15-20 reps Rest 60 seconds B. Three rounds for time...
View ArticleSaturday 1/12/2013
Group 1/Group 2: In teams of two, complete 10 rounds for time of: 20 Kettlebell Swings 15 Wall Ball Shots 10 Toes to Bar Partners must alternate tasks throughout workout, with only one partner working...
View ArticleWednesday 1/16/2013
Group 1: A.Four sets of: Back Squat x 8-10 reps Rest 45 seconds Single-Arm Trap 3 Raises x 10-12 reps each arm Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B.For time: Row 1000...
View ArticleThursday 1/17/2013
Olympic lifting class -In this weeks class, we will review the snatch. After the review session, your coach will help you build up to a heavy-ish snatch.
View ArticleFriday 1/18/2013
Group 1/Group 2 A.4 Sets of: Close Grip Bench Press x 5-6 Rest 90 seconds Weighted Pull up x 3-4 (banded dead hangs amrap for folks who cannot do pull ups) rest 90 Seconds B.150 slamballs for time...
View ArticleSaturday 1/19/2013
Group 1/Group 2: Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 15 reps Push-Ups x 15 reps Rest 2 minutes Complete as many rounds and reps as possible in 5 minutes of:...
View ArticleTuesday 1/21/2013
Group 1 A.Three sets of: Barbell or Dumbbell Bench Press x 8-10 reps Rest 60 seconds Side Bridge 60 seconds each side Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B.Complete as...
View ArticleWednesday 1/23/2013
Group 1 A.Four sets of:Pull-Ups x 4-6 reps (use a partner or band for assistance)Rest 60 secondsDB reverse Lunge x 8-10 reps each leg Rest 60 secondsFLR 1 minRest 60 seconds B.Five sets for time of:10...
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