Saturday 03.31.12

Tire flipper is the pacer!!

Team workout "the Xavi"
Tire flips
Jumping Squats
Pullups
KB swings
Hollow rocks

The person flipping the tire serves as the "pacer" and everyone else does the exercise they are doing until the "flipper" finishes the predetermined number of flips.  Everyone then rotates exercises and continues without a break until everyone has gone trough the tire flipping station 4 times.  (Have FUN)

Friday 03.30.12

Duncan making it look easy and truly working on full hip extension!! 

 Push Press
Work to a Heavy Single

“Helen”
3 rounds for time
Run 400
21  KB Swings
12 Pullups

Thursday 03.29.12

Part 1 of Jeff Martone's Turkish Get Up instructional series.

Snatch Pull
5-5-5 (80% 5RM)

Complete the following (in any order):
20 Turkish Get up (each arm)
20 Ring Rows
20 Hollow Rocks
20 GHD Sit ups
2000m Row

Wednesday 03.28.12

As someone with tight shoulders, Allyson M is showing a great finish position of a KB Swing

Skill: Ring Work

5 rounds of:
10 Burpees
30 Squats
10 Knees to Elbow

3 sets of: 15 Back Extensions

Tuesday 03.27.12

ring work

On the minute for 10 min:
Perform 2 reps of Deadlift @ 80% 1RM,
then rest for remainder of minute in a
plank hold on the rings

rest 5 min

For time:
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)

Monday 03.26.12

Jose showing full extension on 12.5

Back Squat
2-2-2 (85%+ 1RM)

Push Press
5-5-5 (80% 1RM)

3 Rounds for time:
Run 250m
15 KB Swings (70/53#)

Friday 03.23.12

Coach Heather teaching shoulder press to the Fundamentals gang!!  

Press
1-1-1-1 (Work to 100%)

15-12-9
C2B Pull ups
Squat Clean (135/95#)

Thursday 03.22.12

The "old" Josh out for a lap. This guy has transformed into a beast! Ask him what he changed?

Skill: Rope climb

Complete (break as needed):
5000m Run
25 dumbbell snatch rt arm
25 suitcase lunge rt arm
25 dumbbell snatch left arm
25 suitcase lunge left arm

Wednesday 03.21.12

Remember... BIG pull!! 

3 sets of 2 Hang Power Snatch
1 Hang Snatch (75% 1RM)

Mellow "Cindy"
20 min clock:
5 Pullups
10 Push ups
15 Squats

rest as needed

Tuesday 03.20.12

Jeff and Martin throwing some strikes

Front squat
2-2-2-2 (~90% 1RM)

Press
2-2-2 (~90% 1RM)

AMRAP 7 min:
30 Double Unders
15 KB Swings (70/53#)

Monday 03.19.12

Bre setting the false grip on Open Workout 12.4

Deadlift
1x5 (80% 1RM)

3 Rounds for time of:
10 Strict Chin ups
10 Burpees
10 Toes to Bar

rest 3 to 5 min

2 attempts at max effort
500m row

Friday 03.16.12

Kevin mastering the slackline!!

Back Squat
Work to a heavy single

1-2-3-4-3-2-1
Front Squat (155/105#)
50m Sprint
1 Rope climb

Fun: Slackline

Thursday 03.15.12

See the difference?

Push Jerk
5-5-5 (70% 1RM)

Complete 5 Rounds:
30 sec L-sit
5 Strict Turkish Get up (each arm)
Row 500m

Mobility: Hip/hamstring

Wednesday 03.14.12

Lisa enjoying the double-unders session!!

Overhead Squats
5-5-5 (70% 1RM)

Skill: Double Unders
Mobility: Achilles

Complete 4 Rounds:
50 Double Unders
10 C2B Pull ups
5 Pistols (each leg)

Tuesday 03.13.12

Load bar with 50-60% of 1RM Press weight

AMRAP 3 min:
7 Press
10 KB Swings (53/35#)

Rest 2 min

AMRAP 5 min:
5 Press
20 Sit ups

Rest 2 min

AMRAP 7 min:
3 Press
30 Lunges

Rest 2 min

Row 500m for time

Weighted Pull ups
3-3-3

post rounds, reps, and loads to comments

Monday 03.12.12

Although her hips are a little muted moving into the dip from her quads being smoked,  Maura is showing excellent rack position late into 12.3

Back Squat
5-5-5 (80% 1RM)

Work to a challenging single
of Turkish Get Up

21-15-9
Hang Power Clean (135/95#)
Ring Dips

Friday 03.09.12

Coach Heather getting it done last weekend!!!

Power Clean
Work to 1RM

For time:
1000m Run
5 Ground to Overhead (165/110#)
500m Run
10 Ground to Overrhead (165/110#)

Accumulate 1 to 2 min of L-Sit      

Thursday 03.08.12

One of our newest members, Alex, working on mastering his double unders. 

Skill: Split Jerk

Tabata:
Strict Chin ups
Hollow Rock
Double Unders
Strict Toes to Bar
rest 1 min btw movements/no scoring

Play: Slackline      

Wednesday 03.07.12

Muscle Snatch  
5-5-5 (70% 1RM)

Complete (in any order):
100 Walking Lunges
1000m Row
100 Press (45/33#)
1000m Run

Weighted Dips
3-3-3      

Tuesday 03.06.12

Jim box jumping...  Injury only allows you to practice something else.

Back Squat 
5-5-5 (80% 1RM)

3 rounds for time:
10 Box Jumps (36/30”)*
5 Muscle ups
*2011 Games Standard w/ full hip extension and pause on top of boxes    


hip flexor mobility

Monday 03.05.12

For those who missed the Post in Facebook..   check out Workout 12.2 lat Saturday..  It was awesome. Thanks to those that came to participate or support..   

Front Squat
3-3-3 (85% 1RM)

Power Clean
3-3-3 (85% 1RM)

AMRAP 7 min UNBROKEN:
10 KB Swings (70/53#)
20 Double Unders
Sprint 50m (25m out/back)
*10 push up penalty for broken       

Friday 03.02.12

 Kevin and Marianne work hip flexion, and proprioception while on the still rings

Snatch Balance
3-3-3 (85% 1RM)

AMRAP 15 min:
5 Thrusters (135/95#) UNBROKEN*
10 Toes to Bar UNBROKEN
20 Back Extensions UNBROKEN

*5 Burpee penalty for every broken set