Wednesday 1/24/18

1.) Alternating tabatas (4 sets of each)
      a.) Grasshoppers and L-hang
      b.) V-up pass and swimmers

2.) Workout: As many reps as possible in 15 min of...
250m row
10 Push press
20 sit ups
30 double unders or 60 single unders 

Tuesday 1/23/18

Today we are going to break down, build up, and practice an olympic weightlifting movement.  Eventhough not everyone needs to be able to snatch a million pounds, it is always fun to  learn and practice a new skill and/or sport!!  Don't be scared to try something new.

 

Skill: Snatch practice

Workout: Complete the following for time
24-18-12-6
Db snatches
burpees

Monday 1/22/18

Strength: 3 sets
a.) Front squat x4+Back squat x8
b.) Weighted hip bridges x10
c.) DB step up to balance x12/leg

Workout: Every 4 minutes for 16 minutes (5 total sets)
Row 200m
Run 200m

**OR**

Run 400m
Row 250m

Friday 1/19/18

**SCHEDULE CHANGE ANNOUNCEMENT**
NO CLASS THIS SATURDAY 1/20

Skill: Power clean complex

Workout: Complete 4 rounds as fast as possible
200m run
8 Power cleans

*This workout is meant to be short and fast!! Sometimes you just need to sprint to see what you can really do!!

Wednesday 1/17/18

Skill: take 10-15 minutes to warm up to a challenging deadlift deadlift weight for the workout

Workout: 5 rounds of :30 work/:30 rest for each of the following...
1. Deadlifts
2. Burpees over the bar
3. Max calorie row
4. Wall balls

Tuesday 1/16/18

Strength:
a. ) Front squat x5 + Back squat x10 (3 sets)
b. ) weighted bridges (3 x10)
c.) banded side steps (3x15 steps)

Workout: 3 rounds for time
400m run
21 KB swings
12 Pull ups/ring rows 

Monday 1/15/18

Strength:
a.) Push press (3x15)
b.) DB bent over row
c.) Reverse fly

Workout: Complete as many rounds as possible of the following in 10 minutes:

10 toes to bar/knees to chest/V-ups
10 Burpees
10 Lunges

*REST 2 MINUTES

10 Push ups
10 Box jumps
10 Ball slams

Thursday 1/11/18

Strength test: 15 minutes to find a 3RM push press

Workout: 1 minute max reps at each station, no rest between stations, 1 min rest between rounds.

Wall balls
Ball slams
Box jumps
DB Push press
Sled sprint (10m)

Wednesday 1/10/18

1.) Core Circuit:
a.) Bird dog rows
b.) Med ball jackknives
c.) KB 1/2 kneeling curl to press
d.) Shoulder Y's

2.) Workout: As many rounds as possible in 12'
250m row
10 Burpees
15  sit ups
20 lunges