Friday - 14MAY2010

Warmup:
Burgener Warmup
1 round of 5 reps per movement
1 round of 2 reps per movement with weight(45/15lb)

Strength:
Front Squat
3-3-3-3-3

WOD:
"Randy"
75x 75lb. Snatch

Post time to comments

Thursday - 13MAY2010

Strength:
Press
5-5-5-5-5

WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

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Wednesday - 12MAY2010

Warmup:
Do 10 of each of the below exercises

WOD

"Dirty Thirty"
Row 30 Calories
30 Wallballs(20/14)
30 Box Jumps
30 Back Extensions
30 Situps
30 Pushups
30 Knees to Elbows
30 KB Swings (53/35)
Row 30 Calories

Cool down and stretch with Nate.

Tuesday - 11MAY2010

Back Squat
5-5-5-5-5

WOD
10 to 1 reps of 135(95)lb Clean/Jerk
1 to 10 reps of GHD Sit ups

Scale appropriately and post time to comments.

Monday - 10MAY2010

Warm up:
2 rounds
5 Pass Through
10 Overhead Squats
10 Good Mornings
10 Push ups
5 Kips
5 Pull ups
5 Dips
30 seconds Sampson Stretch each side

Strength:
5-5-5-5-5
Deadlift

WOD (Metabolic programming):
3 Rounds for time:
400M Row
21 Sit ups
12 Wall balls

Nate has volunteered to lead a end of class, flexibility/mobility cool down/stretch session. Looking forward to it.

Friday - 7MAY2010

Warmup:
We'll figure it out when we get there. There will be some instruction on kipping, as well as muscle up progression.

WOD (gymnastics programming)
You get to choose!

5 rounds for time:
3 L-pullups
5 dead hang pullups
10 Kipping pullups

I'll bring bands in for assisted pullups if you need them

OR

30 Muscle ups for time.

I know some cats are dying to get the rings out.

Thursday - 6MAY2010

Ummm, rest day?

Twice in one week. I need to get with it.

Wednesday - 5MAY2010

Warmup:
3 rounds, 7-10 reps each:
Back Extensions (Explosive extension, drop down to bottom position slowly)
Jumping Pullups (Full extension at bottom, pull to armpits/chest at top)
Squat drops (From standing with feet under hips, snap feet to squat width and drop to full depth. Hold for a second or two and press up.)
Sampson stretch, 30 seconds each side at end of each round.

WOD (WMG Programming)
21-15-9
Squats reps
Medicine Ball Clean (20/14) reps
Push Press (95/65) reps
Row for calories

Post time to comments...

Tuesday - 4MAY2010

Better late than never?

Deadlift
5-5-5-5-5

WOD
50, 40, 30, 20, 10 reps for time of:
Situps
Double Unders

Post time to comments.

Monday - 03MAY2010

Warmup:
3 rounds 7 reps each of:
Back Extensions
Situps
Box Jumps
Squats

WOD (wieghtlifting programming)
Back Squat
5-5-3-3-1-1-1

We're going to finish it out with some kipping practice, then a max rep set of pullups.

Post loads and max set to comments.