Yearly Archives: 2011
Saturday, December 31, 2011
A1. Deadlift – 2 reps X 5 sets @ 30X1, rest 2:00
A2. DB Bench Press – 8-10 reps X 5 sets @ 4010, rest 2:00
B. 21, 15, 9 rep rounds for time:
Box Jump – 24”/20”
Push-up
Coach’s notes: Post loads for all sets in A1 and A2 and time for B to comments.
Compare to May, 20, 2011
The holiday schedule is posted. Check it out!
Friday, December 30, 2011
A. OHS – 3, 3, 3, 3, 3, 3
Compare to July 15, 2011
B. Snatch Balance – 1, 1, 1, 1, 1, 1
Compare to June 4, 2011
Coach’s notes: Post loads for all sets to comments.
The holiday schedule is posted. Check it out!
Thursday, December 29, 2011
Wednesday, December 28, 2011
A. 3 rounds for time:
Row 300 m
30 Sit-ups
B. Back Extensions – 8-12 reps x 4 sets @3022, rest 90 seconds
C. 30 Handstand Push-ups for time
Coach’s notes: Perform A, B and C in any order and choose your rest between sets. Post order and results for all sets to comments.
Compare to October 31, 2011
The holiday schedule is posted. Check it out!
Tuesday, December 27, 2011
A. Power Clean/Squat Clean/Hang Squat Clean – 1.1.1 x 6 sets, rest 2:00
B. As many rounds in 6 minutes:
12 KB OH Walking Lunges – 1.5/1.0 pood
12 KB Swings – 1.5/1.0 pood
Coach’s notes: Post loads for A and rounds and reps for B to comments.
The holiday schedule is posted. Check it out!
Monday, December 26, 2011
As many rounds in 20 minutes:
15 Pull-ups
15 Wallballs – 20#/14#
Coach’s notes: Post time to complete to comments.
The holiday schedule is posted. Check it out!
Sunday, December 25, 2011
Saturday, December 24, 2011
A1. Deadlift – 5 reps x 5 sets, rest 0 seconds
Notes: Increase load per set.
A2. Row 300 m, rest 4:00
Coach’s notes: Post loads for all sets of deadlift and times for each row to comments.
The holiday schedule will be in effect starting today. Check it out!
Friday, December 23, 2011
All sets for time:
A. 50 – 2 Foot Vertical Jumps – 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP – 95#/65#
E. 50 Power Snatch – 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Important Reminder -the holiday class schedule is posted. Check it out!
Thursday, December 22, 2011
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Post time to complete to comments.
Compare to September 19, 2011
Important Reminder -the holiday class schedule is posted. Check it out!