Wednesday 02.29.12

Skill: Pull up/Muscle up

Complete 5 Rounds of:
Run 250m
7 Handstand Push ups
50 Double Unders

mobility  

Tuesday 02.28.12

Ring pushups.. those are fun!!

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

AMRAP 12 minutes:
5 Power Cleans (155/105#)
10 Box Jumps (24/20")
15 Ring Push ups
rest 30 seconds

Monday 02.27.12

AWESOME!!!

Front squat
5-5-5 (80% 1RM)

Deadlift
1x5  (80% 1RM)

3 Rounds for time:
Row 300m
15 Wall Balls (20/14#)
15 Strict Pull ups

Friday 02.24.12

Power Clean 3-3-3 (70% 1RM)

Complete 3 Rounds of:
20 Ovrhd Lunge (45/25# plate)
15 Ring Dips 
3 sets of Roll Outs 10 reps

Mobility

Thrusday 02.23.12

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

Push Jerk
3-3-3 (85% 1RM)

3 sets of:
Max Weight Prowler Push for 50m. Sprint back.
rest 60 sec

Mobility

Wednesday 02.22.12

Skill: Handstands

Complete 5 Rounds:

1 Push Press (185/125#)
1 Strict Chin up
3 Push Presses
3 Strict Chin ups
Max Reps of Push Press
Max Reps of Chin up
*rest 90 sec between rounds
score max rep push + max chins

Tuesday 02.21.12

Guess Who!!!

Skill: KB Snatch

Complete for time:
50-40-30-20-10
KB Swings (53/35#)
2-4-6-8-10
Burpees over Hurdle
50-40-30-20-10
Sit ups

Mobility

Monday 02.20.12

 Please NOTE, today we have ONLY one class at 9:00 am.   

Skill: Slackline, Jump Rope

Mini “Daniel”
30 Pull ups
400m Run
15 Thruster (95/65#)
800m Run
15 Thruster (95/65#)
400m Run
30 Pull ups

mobility

Saturday 02.18.12

SCCF friends suffer together...  :)

Partner Filthy Fifty:

complete with a partner

50 box jumps

50 jumping pull ups

50 KB swings 35#

50 walking lunges

50 K2E

50 Push press 45#

50 Back Ext.

50 Wall Balls

50 burpees

50 double unders

*one partner works while the other holds a plank

Friday 02.17.12

Skill: Turkish Get Up

Complete:
1000m Row
Max BW Power Clean in 1 min
rest 3 min

1000m Row
Tabata Thruster (45/33#)
rest 3 min

1000m Row
10!
Slapping Push up
Toes to Bar
Double Under

Subtract reps of power cleans and thrusters to determine final time. Post to comments.

Thursday 02.16.12

Hang Power Snatch
3-3-3 (70% 1RM)

Complete:
1000m Run
6 L Pull ups
9 Burpees
500m Run
12 L Pull ups
15 Burpees
250m Run
18 L Pull ups
21 Burpees

Wednesday 02.15.12

Double Unders Baby!!  Woohooo!!

Press
2-2-2-2 (85-90% 1RM)

AMRAP 12 min:
3 Wall Walks
6 Hang Clean (95/65#)
9 Dips

3 sets of Max Double Unders

Tuesday 02.14.12

Skill: Hang Power Clean

Complete 4 Rounds of:

500m Run

10 Ring Push ups

15 Box Jumps

3 sets of Max L-sit Holds

Monday 02.13.12

Jim fell off his bike Sunday...   send him good vibes for a quick recovery!!

Front Squats

2-2-2-2 (85-90% 1RM)

TABATA

Pull up

Push ups

Sit ups

Squats

Saturday 02.11.12

Gooooo Sara!!

800m Run
4 Rounds
20 Box Jumps
20 Prone DB Rows
20 DB Push Press
800m Run

Friday 02.10.12

Who iz dat?

Team Workout 4 Rounds:
1 person at each station
rotates off of Prowler 
50m Prowler Push (325/225#) 
12 Toes to Rings rest Handstand
Back Extensions
Push up w/Hand Release    
Row 

 

Thursday 02.09.12

Please follow the LINKS below to learn more!!

Skill: Ring Plank Holds, Ring Handstands, Ring Tuck Planche, Midline Stability


Gymnastics WOD
10-8-6-4-2
Dumbbell Invert Cross (40/20#)
Ring Straight Arm Press Out (Link 1,  Link 2)


then, 2 sets of:
Max Farmer Walk in 2 min
(70/53) *down & back

Wednesday 02.08.12

Coach Bre executing a perfect burpee!!

Bench Press
2-2-2-2-2 (85%+ 1RM)

5 Rounds for time:
5 Deadlifts (275/185#)
10 Burpees

2 Sets of Max Strict Pull-ups

Tuesday 02.07.12

OHS' baby!! 

Hang Clean
3-3-3-3 (70% 1RM)

Complete (NO CLOCK):
30 OHS (45/33#)
30 Kipping Pull-ups
30 GHD Sit-ups
30 HSPU

Mobility

Monday 02.06.12