Tuesday 5.05.15

Skill: Weighted Step Ups  4 x 12 total reps (6/ leg) with 2 KBs in each hand

Go AHAP to a 20/ 15" Box.  Push off the back leg!

WOD: Complete
Reps of 10-8-6-4-2
- Sumo Deadlift - AHAP
*50 Steps Jump Rope running in place between each set

Wednesday 6.18.14

Former Olympic Wrestler Buddy Lee showing how he warms up.  

Is your Warm Up fast enough?

Skill: For reps:
- Tabata Double Under
Rest 1:00, then:
- 2:40 (tabata work time minus the rest period) of practicing running in place with the Jump Rope


WOD: Death By Wall Ball + 2 Burpee Buy In

Perform 1 Wall Ball the 1st minute, 2 Wall Ball the 2nd minute, 3 Wall Ball the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees before starting your ball. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

Thursday 2.13.14

Skill:  For 20:00:

- Jump Rope 2 min on/ 1 min off (Double Under IF you can keep up with it - just move continuously for the 2 min.)

WOD:  AMRAP in 5:00:

- Kettlebell Snatch (35/ 26#)

*The KB can not touch the ground for the duration and you only get one hand switch.  Try to find a comfortable position to rest in.
**5 Burpee penalty for any time the KB touches the ground or more than one hand switch.

Rest 2:00

Then, 3 round for Quality:

- 10 American Swings

- 10 Power Swings

- 10 Russian Swings

*Use the same KB or go up in weight one size

Post reps to comments.

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Video: The World's Most Dangerous Workout?

Tuesday 5.14.13

Phillip staring down Matt, while doing super close Deadlifts

Strength: Snatch, 1rm
                Power Clean, 1rm

WOD: Max reps in 2:00
- Double Unders/ Jump Rope

Post weights and reps to comments.


We are also doing this workout in Oly class tonight, so if you are attending Oly Class and go to a different class today too, test yourself in some other skills on the list, which include:

Skills: Complete the following skills in any order:

- Rope Climb - most difficult variation
- 400m Run - time
- Toes to Bar/ Knees to Elbows - max reps
- 1000m Row - time
- Vertical Leap - max height
- Pull Ups - max reps
- L-Sit - time in "L"
- Hollow Body - time
- Sit Ups - max reps

Wednesday 7.04.12

Reminder- Today the gym is only open at 8 and 9 AM. Happy Independence Day!

Andy Griffith died Tuesday. Definitely the greatest Sheriff portrayed on TV...and pretty close to reality, we have a few Barney's I'm sure!

Skill: 10:00 of jump rope practice. Work on double unders if you don't have them and if you do, try and set a new PR for consecutive reps of double unders.

Conditioning: "Kayak Ken"
For time complete:
- 1000m Row
- 50 Burpees
- 1000m Row

If classes are too big and a rower is not available, consider starting with a row and ending with a 800m run or vice versa.  Or completing the conditioning portion first and the skill portion after.  A stagger start is also an option.  The point is to get a great workout and the rower or running are both great for that!

Post reps and times to comments.

Friday 5.21.10

Dave W. showing us how broad jumps are done...and with only one good arm!

SWOD: Bench Press 5-4-3-2-1

Start with finding a 5 rep max for the day. Then continue to do one set of 4,3, 2, and 1 rep, trying to increase the weight each set.

Metcon: 7 rounds:

-Jump Rope, 2 minutes
-Rest, for one minute.

Can you continue this for 7 rounds? This is 21 minutes, but just 14 minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one.

Keep track of your jumps each set, whether you performed singles, doubles, or a mixture of both.

Post your weights and best and worst jump rope rounds to comments. cc