Archive | Workouts

Wednesday February 22nd, 2012

Feb 22nd, 20121 Comment

“Whatever course you decide upon, there is always someone to tell you that you are wrong.  There are always difficulties arising which temp you to believe that your critics are right.  To map out a course of action and follow it to an end requires…courage.”
- Ralph Waldo Emerson

LEVEL 1

Deadlift Find 1RM

Then

2 Mins Max Number of Sit Ups

Rest 5 mins

5 Mins Max Unbroken Double Unders or Unbroken Singles

*No Sprints This Saturday.  We’re going to have the 7AM class at the gymnasium*

 

LEVEL 2

Clean 7 Sets X 1 Rep

Then

3 Rounds

10 Deadlift (Body Weight)

400m Run

*No Sprints This Saturday.  We’re going to have the 7AM class at the gymnasium*

 

COMPETITION

Tonight at 8PM we’re going to go over strategy for this weeks sectional workout.  For those who are running Ragnar we’ll do the workout after our strategery (yes it’s a real word, ask Will Ferrell) session is complete.  If you’re not running, come in and do a small portion so you know what it feels like.  Saturday at 10AM you can do the full version.  Did that make sense?  Either way show up tonight at 8PM.  If there’s no possible way you can make it, here’s your workout.

AM Workout

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
15′ Rope Climb x 2 ascents
Skin the Cats x 4-6 reps

B.
Split Jerk
Take 15 minutes to build to a heavy single.

PM Workout

C.
Five rounds for time of:
155/105 lb Hang Power Clean x 6 reps
Handstand Push-Ups x 12 reps
Double-Unders x 50 reps

 Come out and join us for beers at the finish line.  We’ll update Facebook on Saturday so you’ll know what time we’re going to be done.  Come get drunk with The White Mamba (Kyle) and Mexican Thunder (Santana)!  

 

*No Sprints This Saturday.  We’re going to have the 7AM class at the gymnasium*

Video-> Shoulder Internal Rotation

Workouts

Tuesday February 21st, 2012

Feb 21st, 20125 Comments

“A man would do nothing if he waited until he could do it so well that no one could find fault.”
- John Henry Newman

LEVEL 1

Press Find a 1 RM

400m Sprint -Run Fast

Rest 10 Mins

400m Sprint-Run Faster

If you feel 10 mins is too long to rest, you should question yourself as to how hard you’re sprinting.  Log your 1RM Press and the fastest 400m time, we’re gonna retest these in the future.

 

LEVEL 2

4 Rounds not for time of:

10 DB Bench Press

4 Turkish Get Ups Each Side

15 Hollow Body Rocks

Then:

Max Double Unders in 2 minutes

Rest 1 minute

Max Push Ups in 2 minutes

 

COMPETITION

A.

Weighted Pull-Up
In 8 attempts or fewer, build to a heavy single.

B.
Three sets for times of:
1000 Meter Row
25 Pull-Ups
15 GHD Sit-Ups
Rest 6 minutes

Video-> Workout: Perform Fran Rest 20 Mins; Fran Rest 20 Mins; Fran

We’re going Drinking!  After the Ragnar relay this weekend.  Come down to Tempe and meet Adrian, Nat, Steph G., Ali, Santana, Corey, Lauren, Kyle, Tony V.,Rene C., Andrew C.,  and Me (Tom)

Sharon and Cecily

 

Workouts

Monday February 20th, 2012

Feb 20th, 20122 Comments

“Our most basic instinct is not for survival but for family. Most of us would give our own life for the survival of a family member, yet we lead our daily life too often as if we take our family for granted.”
- Paul Pearshall

LEVEL 1

Front Squat Find a 1 RM

1000m Row for TIme

Put both of these benchmarks in your log.

 

LEVEL 2

Fran

21-15-9

Thrusters (95#/65#)

Pull Ups

 

COMPETITION

A.
Two sets for max reps of:
Unbroken Muscle-Ups
Rest 90 seconds
L-Sit (Max Hold – in seconds)
Rest 90 seconds
Strict Handstand Push-Ups
Rest 90 seconds

B.
Four sets of:
Deadlift x 3 reps
Rest 3 minutes
(build to a heavy triple)

C.
Five sets for max reps:
30 seconds of 155/105 lb. Ground to Overhead
Rest 90 seconds

Video-> Chase Your Dreams

Jeanette

Workouts

Saturday February 18th, 2012

Feb 18th, 20121 Comment

“Our business in life is not to get ahead of others but to get ahead of ourselves–to break our own records, to outstrip our yesterdays by our today, to do our work with more force than ever before.”
- Steward B. Johnson

LEVEL 1 and 2

Press 5 Sets X 5 Reps

Then

4 Prowler Sprints

 

COMPETITION

A.
Every minute, on the minute, for 10 minutes:
5 Thrusters (135/95 lbs)

B.
Every minute, on the minute, for 10 minutes, complete:
15 Wall Ball Shots

C.
Three sets for times of:
350 Meter Row
20 GHD Sit-Ups
Rest 2 minutes

Article-> Thighs

Yea!! KB Swings!

 

Workouts

Friday February 17th, 2012

Feb 17th, 20122 Comments

“Putting off an easy thing makes it hard.  Putting off a hard thing makes it impossible.”
- George Claude Lorimer

LEVEL 1

Deadlift 42X1; 6 Reps X 4 Sets

Then

3 Rounds

5 DB/KB Front Squats -Pick a weight that’s challenging but doesn’t break your posture

30 Second Row- Strap yourself in and get after it!  After 30 seconds, note how many meters you rowed.  Rest 3 Mins

LEVEL 2

Weighted Pull Up; 5 Sets 3 Reps

Then

7 Min AMRAP

10 Power Snatch (75#/55#)

20  Lateral Jumps Over Barbell

 

COMPETITION

AM Workout

A.
Five sets for times of:
Snatch x 3 reps @ 80-85% of 1-RM
Chest-to-Bar Pull-Ups x 9 reps
Rest 2 minutes

B.
Five sets for times of:
Clean & Jerk x 3 reps @ 80-85% of 1-RM
15′ Rope Climb x 2 ascents
Rest 2 minutes

PM Workout

A.
Five sets for times of:
Deadlift x 3 reps @ 80-85% of 1-RM
Pull-Ups x 9 reps
Rest 2 minutes

Article-> Do You Have “It?”

Eliza

 

 

 

Workouts
Page 1 of 20512345»102030...Last »