Karen

Friday April 28, 2017

(Diana getting ready to launch into a toes to bar.)

Level 2 WOD:

“Karen”

150 Wall Balls For Time (20,14)

 

Level 1 WOD:

2 rounds for time:

50 Wall Balls (14,10)

50 Sit-ups

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EMOM Row

Thursday April 27, 2017

(Post WOD shot of David K. All smiles and feeling good!)

Strength Session:

Deadlift

4 sets of 8 reps unbroken @ 65% of your 1RM

**In between each set of deadlifts, do 1 legless rope climb + 1 regular rope climb

**If you cannot do rope climbs, practice 5 foot holds

 

Level 1, 2, and BOOTCAMP WOD:

Every minute on the minute x 15 minutes:

Row 12/10 calories

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Triple P

Wednesday April 26, 2017

(Tracey looking like this workout is easy breezy as she jumps to the box.  She looks totally relaxed in this photo even though she is definitely working hard.  Keeping calm is a good way to make sure your heart rate doesn’t redline during a tough workout.)

Skills Session:

Pistols

 

Level 2 WOD:

AMRAP in 13 minutes:

5 Push Press @ 80% of your 1RM

10 Pistols (L+R=2)

15 Push-ups

 

Level 1 WOD:

AMRAP in 13 minutes:

5 Push press @ 80% of your 1RM

10 Weighted Step-ups (L+R=2)(hold a 35,25# DB in each hand)

15 Push-ups

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Age Group Qualifier

Tuesday April 25, 2017

(Every time Mike is in town, he makes sure to hit the gym.  And he does extra to make up for the time he has lost being on the road.  Love his dedication and effort to continuously become the best version of himself as he can be.)

Level 2 WOD:

AMRAP in 4,8,12,16,20 minutes:

25 Toes to Bar

50 Double Unders

Squat Cleans

 

**Round #1: 15 Squat Cleans (115,75)

**Round #2: 13 Squat Cleans (135,95)

**Round #3: 11 Squat Cleans (155,105)

**Round #4: 9 Squat Cleans (185,125)

**Round #5: 7 Squat Cleans (225,155)

**If you complete one full round in 4 minutes, your time gets extended another 4 minutes to complete one more round.  You do not need to wait until the 4 minute mark to start your next round.  Continue on until you do not complete the round in the time cap.

 

Level 1 WOD:

Same as above except:

25 Hanging Leg Raises

20 Double Unders

Squat Cleans (follow the same pattern as level 2 WOD)

 

**Round #1: 15 SC: (75,55)

**Round #2: 13 SC: (95,65)

**Round #3: 11 SC: (115,75)

**Round #4: 9 SC: (135,95)

**Round #5: 7 SC: (155,105)

 

BOOTCAMP:

AMRAP in 12 minutes:

25 Toes to Bar

50 Double Unders

15 Medicine Ball Cleans (25,20)

 

**modify with Hanging Leg Raises, DU attempts, lighter med balls

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The strong arm

Monday April 24, 2017

(Callie looks awesome on these overhead lifts!  She has great body position due to her background with gymnastics.  She is getting so strong and full of confidence.  If you have never seen her do pull-ups, make sure to check it out next time.)

Skills Session:

Muscle-ups

Overhead Squat prep

 

Level 2 WOD:

5 rounds for time:

3 Ring Muscle-ups (do these strict if you are skilled at this movement, kipping if you are still working on them)

3 Burpees

3 Overhead Squats @ 70% of your 1RM

Run 200m

 

Level 1 WOD:

5 rounds for time:

3 Ring Dips

3 Burpees

3 Overhead Squats @ 70% of your 1RM

Run 200m

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Partner Saturday

Saturday April 22, 2017

WOD:

* while one partner completes one full round of the AMRAP, the other will row for calories. Scores are combined AMRAP scores and combined calories rowed.

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Midline Countdown

Friday April 21, 2017

screen-shot-2017-04-20-at-3-46-38-pm

(Emma looks strong on her clean and jerks.  These shoulders are awesomely active and her core looks very stable.  Way to go Emma!)

Strength Session:

2 Power Snatch + 3 Overhead Squat

**Set 1: 60%

**Set 2: 65%

**Set 3: 70%

**Set 4: 75%

**Set 5: 75%

 

Level 1 & 2 WOD:

30-20-10

Weighted Sit-ups (hold dumbbell behind head and go as heavy as possible)

Deadlift (225,155)

 

**When  you write your time on the board, write what weight you used for the sit-ups

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Pure Body Strength

Thursday April 20, 2017

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(Keith and Britt got those synchronized box jumps down pat.  So great to see married couples sharing a life of health and fitness and passing that along to their children!)

WOD #1:

Row 2000m for time

**post score on whiteboard

 

WOD #2:

Every minute on the minute x 10 minutes

Odd Minutes: Accumulate 30 seconds in an L-sit (you can choose to use boxes or do this on the rings)

Even Minutes: 10 Strict Handstand Push-ups

 

Bootcamp:

same as class WOD today

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Mid Week Classic

Wednesday April 19, 2017

screen-shot-2017-04-18-at-7-10-30-pm

(Taren is working very hard to lose that last bit of baby and post surgery weight.  She has been pushing herself beyond what her mental limits are and has been doing things she hasn’t thought she was capable of.  Way to go Taren.  Perseverance is a trait that WILL pay off!)

Skills Session:

Bar Muscle-ups and/or Pull-ups

 

Level 2 WOD:

4 rounds for time:

14 calorie row

12 Clean and Jerk (135,95)

6 Bar Muscle Ups

 

Level 1 WOD:

4 rounds for time:

14 calorie row

12 Clean and Jerks (95,65)

6 Ring Dips

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Working out, Working through

Tuesday April 18, 2017

screen-shot-2017-04-17-at-12-57-37-pm

(Personal Training client, Robin, has a great body position on while jump roping. She is doing awesome with her training and progress and has recently began the clean eating portion of living a healthy lifestyle!  Way to go Robin.  Your future is looking bright!)

Level 1 & 2 WOD:

30 Bar Facing Burpees

400m Run

15 Power Snatch (135,95)

800m Run

15 Power Snatch (135,95)

400m Run

30 Bar Facing Burpees

 

BOOTCAMP:

Instead of Barbell snatch, substitute a Kettlebell Snatch (53,35) and do 15 on each arm. Alternate hands whenever necessary. Modify with a lighter KB.

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