Monday, September 30th, 2013

Workout of the Day Squat Clean 5, 5, 5, 5, 5 then Complete the following for time: 21-15-9 KB Swings 200m run between rounds   LEVEL 1: KB swings (15kg/12kg) (orange, blue)   LEVEL 2: KB swings (20kg/15kg) (grey, orange)   LEVEL 3: KB swings (32kg/24kg) (black, green)   Post your TIMES to the Whiteboard.

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Friday, September 27th, 2013

Workout of the Day Split Jerk Find your 10 rep max. 10, 10, 10, 10 then TABATA – 1 minute REST between LEVEL 3: Pass Throughs GHD Sit ups (4rds) Back Ext. (4rds) Ring Support Holds (10 sec holds) LEVEL 2: Pass Throughs (boxes) GHD Sit ups  (limit ROM) Ring Support Holds (arms in straps)…

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Wednesday, September 25th, 2013

Workout of the Day Shoulder Press Find your 1 rep max. 5, 5, 3, 3, 1, 1, 1 then LEVEL 3: “Annie” x 2 50-40-30-20-10-10-20-30-40-50 reps for time of: Double-unders Sit-ups   LEVEL 2: “Annie” 50-40-30-20-10 Double-unders (2 x reps of single unders) Sit-ups   LEVEL 1: “Annie” 50-40-30-20-10 Single-unders Sit-ups Post your time completed…

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Tuesday, September 24th, 2013

Workout of the Day Forward Rolls 1) Stationary forward roll 2) One step into forward roll 3) Handstand into forward roll 4) Running forward roll then Complete the following for time: LEVEL 3: 1000m row then, 5 rounds of: (35#/26#) 6 TGU 8 KB one arm snatch 12 kb squats then, 800m run LEVEL 2:…

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Friday, September 20th, 2013

Workout of the Day Hang Clean Find your 10 rep max. 10, 10, 10, 10 then Level 3: 20 minute ladder (increase reps by one each round) Box Jumps (24″, 20″) Wall Balls (20#, 15#) Burpees then Level 2: 20 minute ladder (increase reps by one each round) Box Jumps (20#, 12″) Wall Balls (15#,…

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Wednesday, September 18th, 2013

Workout of the Day Push Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then Level 3 “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips then Level 2 “Elizabeth” 21-15-9 Cleans (95#, 65#)Ring dips (with arms in straps) Ring Dips (with toes on the ground) then Level 1 “Elizabeth” Cleans (with…

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