Archive for November, 2010

“THE TENS”

Tuesday, November 30th, 2010

Movement Prep Warm Up

FOR TIME, COMPLETE 10 ROUNDS:
10x BURPEES
10x THRUSTERS (95 lbs/65 lbs)
10x PULL UPS

Post time to comments.

CONCEPT:
Building on agility and cardio and muscular endurance using intense, explosive movement and power.

TIPS:
Finish all required reps as quickly as possible.
Keep good form throughout all exercises.
Modify Thruster weight to complete all sets and all reps with a challenging load.

SUBSTITUTES:
For both Burpees and Thrusters combined, do 30 bodyweight squats, followed by your pull-ups.

KETTLE-HELL, Part 2

Monday, November 29th, 2010

Repeat the following sequence for 400m (1312 feet)
5x KB Clean (35#/25#)
5x KB Push jerk
5x KB Front squat
5x KB snatch
Overhead lunge 10 steps

Bonus:
Run 2 miles
Set the treadmill to random hills.

Rest Day

Sunday, November 28th, 2010

The infamous Peggy!

5 rounds

Saturday, November 27th, 2010

15x Ring push-ups
10x Overhead squats (75#/55#)
10x Sumo Deadlift High pull (75#/55#)
15x Lateral hops (over bench/Box)

Push press 3-3-3-3-3-3-3 reps

Friday, November 26th, 2010

Holiday Schedule

Thursday, November 25th, 2010

There will be only a 7 am and 8 am class on Thanksgiving. There will be no class on Friday November 26th. Classes will resume on Saturday November 27th. Happy Thanksgiving everyone!

“Karabel”

Thursday, November 25th, 2010

“Happy Thanksgiving!”

10 Rounds:
3x Snatch (135#/95#)
15x Wallball

Bonus:
Medball work

Danny O’s “Filthy Fifty”

Wednesday, November 24th, 2010

Compare to Saturday, April 17th, 2010

dan_o_shirtless_08_02_10

“You go Dan O!” Happy 50th Birthday!

Complete for Time:

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

11 rounds

Tuesday, November 23rd, 2010

5x Ball slams
10x Pull-ups
15x KB swings (53#/36#)

Skill Work:
Push-jerk

Ten Rounds

Monday, November 22nd, 2010

Au’s Treads

15x Deadlifts, 135 lbs
15x Push-ups

Bonus:
Burgener Warm-up (Pre-WOD)