August 31, 2012
Labor Day Schedule
On Monday, we will be having a makeup ON-RAMP class at 9am. A regular class will be at 10am and we will close the gym at noon! Thanks guys and have a great weekend.
August 30, 2012
August 29, 2012
August 28, 2012
August 27, 2012
August 26, 2012
August 23, 2012
August 22, 2012
8-23-2012
Warm Up: PVC Warm Up (Make sure shoulders are good and warm)
Strength: 4 Rounds 100 foot Over Head Kettle Bell Carry.
There is no RX weight. Start at a low weight and work your way up. One kettle bell in each hand held over head with the elbows locked and shoulders shrugged.
WOD: 12 Minute AMRAP (score total Burpees)
30 Double Unders (2 to 1 Singles)
5 Burpees
30 Double Unders
10 Burpees
30 Double Unders
15 Burpees....
(add 5 burpees after each set of double unders until time runs out)
Group Times:6,7,8,9 AM, Noon, 4,5,6 PM
August 21, 2012
8-22-2012
Warm Up: Squat/Hip Prep
Strength: If you went threw at least the last 6 weeks of the last strength cycle. In other words if you have been working with us for more than 6 to 7 weeks, refer to program A. If you are relatively new and have not had a lot of time spent on back squat, refer to program B.
A: Back Squat: 3 X 12 @ 50%
B: Back Squat: 5-5-5-5-5-5+ (40%-50%-60%-65%-75%-85%)
WOD: 5 Rounds
20 Over Head Plate Lunge (45/25)
15 Knees to Elbows
10 KB Swings (55/35)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
Warm Up: Squat/Hip Prep
Strength: If you went threw at least the last 6 weeks of the last strength cycle. In other words if you have been working with us for more than 6 to 7 weeks, refer to program A. If you are relatively new and have not had a lot of time spent on back squat, refer to program B.
A: Back Squat: 3 X 12 @ 50%
B: Back Squat: 5-5-5-5-5-5+ (40%-50%-60%-65%-75%-85%)
WOD: 5 Rounds
20 Over Head Plate Lunge (45/25)
15 Knees to Elbows
10 KB Swings (55/35)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
August 20, 2012
August 19, 2012
August 18, 2012
8-18-2012
Warm Up: PVC Warm Up
WOD: Teams of 2 Alternate Work and Rest. 1 minute on 1 minute off. 3 Rounds. 2 Minutes at each station. Partner A works for 1 minute, then partner B works for 1 minute, then rotate. Team with total reps wins.
Row for Calories
Overhead Plate Lunges (45/25)
Sit Ups
KB Swings (55/35)
Burpees
Group Time: 10 AM
Warm Up: PVC Warm Up
WOD: Teams of 2 Alternate Work and Rest. 1 minute on 1 minute off. 3 Rounds. 2 Minutes at each station. Partner A works for 1 minute, then partner B works for 1 minute, then rotate. Team with total reps wins.
Row for Calories
Overhead Plate Lunges (45/25)
Sit Ups
KB Swings (55/35)
Burpees
Group Time: 10 AM
August 16, 2012
August 14, 2012
August 13, 2012
8-14-2012
Warm Up: Dynamic Warm Up (as a group)
Strength: 4 x 10 Weighted GHD Sit Ups (25/10) (scale regular if needed)
40 Mountain Climbers Between Each Set
WOD: 60 Seconds Max Effort Burpees (Every 5 = 1 Round)
Rest 1
10 Minute AMRAP:
100 Meter Run
10 Weighted Sit Ups (25/10)
20 Split Jumps (10 each leg)
Rest 1 Minute
60 seconds Max Effort Burpees
*score total rounds*
Group Times:6,7,8,9 AM, Noon, 4,5,6 PM
Warm Up: Dynamic Warm Up (as a group)
Strength: 4 x 10 Weighted GHD Sit Ups (25/10) (scale regular if needed)
40 Mountain Climbers Between Each Set
WOD: 60 Seconds Max Effort Burpees (Every 5 = 1 Round)
Rest 1
10 Minute AMRAP:
100 Meter Run
10 Weighted Sit Ups (25/10)
20 Split Jumps (10 each leg)
Rest 1 Minute
60 seconds Max Effort Burpees
*score total rounds*
Group Times:6,7,8,9 AM, Noon, 4,5,6 PM
August 9, 2012
8-9-2012
Warm Up: PVC Warm Up
Strength: If you missed any of the previous days, please take this opportunity to establish any of the 1 rep maxes that you missed. If you have competed all of them, take this time to work on technique or any skills that you would like.
WOD: 10 Minute AMRAP
3 Thrusters (95/65)
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
Keep increasing by 3 on each movement until time is up
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
Warm Up: PVC Warm Up
Strength: If you missed any of the previous days, please take this opportunity to establish any of the 1 rep maxes that you missed. If you have competed all of them, take this time to work on technique or any skills that you would like.
WOD: 10 Minute AMRAP
3 Thrusters (95/65)
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
Keep increasing by 3 on each movement until time is up
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
August 8, 2012
8-9-2012
Warm Up: MSCFWU
Strength: If you miss any of the previous days, please take this opportunity to establish any of the 1 rep maxes that you missed. If you have competed all of them, take this time to work on technique or any skills that you would like.
WOD: 2 Rounds (for rounds)
-3 Minute AMRAP- 100 Meter row (100 m = 1 round)
Rest 1 minute
-3 Minute AMRAP- 5 Wall Balls (20/14) 10 Box Jumps (24/20)
Rest 1 minute
-3 Minute AMRAP- Shuttle Run (Down and back =1)
Rest 2 minutes then repeat
(18 minutes of work 6 minutes of rest)
Group Times: 6,7,8,9AM, Noon, 4,5,6PM
Warm Up: MSCFWU
Strength: If you miss any of the previous days, please take this opportunity to establish any of the 1 rep maxes that you missed. If you have competed all of them, take this time to work on technique or any skills that you would like.
WOD: 2 Rounds (for rounds)
-3 Minute AMRAP- 100 Meter row (100 m = 1 round)
Rest 1 minute
-3 Minute AMRAP- 5 Wall Balls (20/14) 10 Box Jumps (24/20)
Rest 1 minute
-3 Minute AMRAP- Shuttle Run (Down and back =1)
Rest 2 minutes then repeat
(18 minutes of work 6 minutes of rest)
Group Times: 6,7,8,9AM, Noon, 4,5,6PM
August 6, 2012
August 5, 2012
8-6-2012
Warm Up: Run 400 Meters
PVC Drills
Strength: This week we are going to establish a 1 Rep Max (1RM) for the following lifts: Clean and Jerk, Snatch, Squat, Shoulder, Press, and Deadlift. Monday the assigned lift will be Clean and Jerk, Tuesday will be Snatch. On Wednesday, the WOD will be to find a 1RM for Squat, Shoulder Press, and Deadlift. Thursday and Friday will be make up days to
find any 1RM that you missed. I encourage everybody to establish a 1RM in each of these lifts and to record them either in a notebook or on the board at the front of the gym.
Strength: 15 Minutes to establish a 1 Rep Max (1RM) on Clean and Jerk
WOD:3 rounds for time of:
5 KB Snatches Left Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
5 KB Snatches Right Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
10 Weighted Sit Ups (55/35)
Run 200m
Group Times:6,7,8,9 AM Noon and 4,5,6 PM
Warm Up: Run 400 Meters
PVC Drills
Strength: This week we are going to establish a 1 Rep Max (1RM) for the following lifts: Clean and Jerk, Snatch, Squat, Shoulder, Press, and Deadlift. Monday the assigned lift will be Clean and Jerk, Tuesday will be Snatch. On Wednesday, the WOD will be to find a 1RM for Squat, Shoulder Press, and Deadlift. Thursday and Friday will be make up days to
find any 1RM that you missed. I encourage everybody to establish a 1RM in each of these lifts and to record them either in a notebook or on the board at the front of the gym.
Strength: 15 Minutes to establish a 1 Rep Max (1RM) on Clean and Jerk
WOD:3 rounds for time of:
5 KB Snatches Left Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
5 KB Snatches Right Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
10 Weighted Sit Ups (55/35)
Run 200m
Group Times:6,7,8,9 AM Noon and 4,5,6 PM
August 2, 2012
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