WEDNESDAY-16JAN2013

Squat Snatch 1-1-1-1-1

AMRAP 10
2 Muscle Ups
4 Kettlebel Swings 70/53#
8 Wallballs 20/14#

INTERMEDIATE
AMRAP 10
2 Banded Muscle Ups
4 Kettlebel Swings 62/44#
8 Wallballs 14/12#

BEGINNER
AMRAP 10
2 Muscle Up progressions
4 Kettlebel Swings-choose weight
8 Wallballs-choose weight

TUESDAY-15JAN2013

4 Rounds
5 Squat Cleans 155/105#
10 Burpee Box Jumps 28/24"
15 Pushups
20 GHD Situps

INTERMEDIATE
4 Rounds
5 Squat Cleans 125/85#
10 Burpee Box Jumps 24/20"
15 Pushups
10 GHD Situps + 10 Abmat situps

BEGINNER
4 Rounds
5 Squat Cleans-choose weight
10 Burpee Box Jumps-choose height
15 Inclined Pushups
20 Abmat Situps
If your squat clean looks atrocious, do a power clean + front squat or hang clean + front squat.  Focus on good form.  

No Class Monday January 21 in observance of MLKJr Day.

MONDAY-14JAN2013

AMRAP 30 
2 Pushups into Wallwalks
4 Deadlift 275/185#
8 Ring dips
16 Pistols

INTERMEDIATE
AMRAP 30 
2 Pushups into Wallwalks 
4 Deadlift 185/135#
8 Bar dips
16 Assisted Pistols

BEGINNER
AMRAP 20 
2 Pushups into Wallwalks with feet on bar
4 Deadlift-choose weight
8 Dips off box/bench
16 Squats

There will be no class Monday January 21 in observance of MLK Jr Day. Go out and do something fun and active on the island.

FRIDAY-11JAN2013

21-15-9
Clean & Jerk 115/75#
Toes to Bar

INTERMEDIATE
21-15-9
Clean & Jerk 85/55#
Knees to Elbows or Armpits

BEGINNER
21-15-9
Clean & Jerk-choose weight
Horizontal Toes to Bar

THURSDAY-10JAN2013

AMRAP 12
12 Box jumps 24/20"
6 Bar facing burpees
6 Overhead Squats 95/65#

INTERMEDIATE
AMRAP 12
12 Box jumps 20/18"
6 Bar facing burpees
6 Overhead Squats 65/45#

BEGINNER
AMRAP 12
12 Box jumps-choose height
6 Bar facing burpees
6 Overhead Squats-choose weight

WEDNESDAY-9JAN2013

AMRAP 3 Min
8 hang cleans 95/65#
8 Pushpress 95/65#
8 burpees
Repeat 5 times with a 1 Minute rest between so WOD will look like 3 minutes of work, 1 minute of rest, 3 minutes of work, 1 minute rest….with  as many rounds of 8,8,8 happening in the 3 minute work period as possible.  After the rest pick up wherever you left off to continue the round you were on.  

INTERMEDIATE  
AMRAP 3 Min
8 hang cleans 65/45#
8 Pushpress 65/45#
8 burpees
Repeat 5 times with a 1 Minute rest between

BEGINNER
AMRAP 3 Min
8 hang cleans-choose weight
8 Pushpress-choose weight
8 burpees
Repeat 5 times with a 1 Minute rest between

TUESDAY-8JAN2013

AMRAP 9 Min
1 Thruster 135/95#
10 Double Unders
2 Thruster 135/95#
20 Double Unders
3 Thruster 135/95#
30 Double Unders
4 Thruster 135/95#
40 Double Unders…

INTERMEDIATE
AMRAP 9 Min
1 Thruster 95/65#
10 Double Unders
2 Thruster 95/65#
20 Double Unders
3 Thruster 95/65#
30 Double Unders
4 Thruster 95/65#
40 Double Unders…

BEGINNER
AMRAP 9 Min
1 Thruster-choose weight
10 Tuck Jumps
2 Thruster-choose weight
20 Tuck Jumps
3 Thruster-choose weight
30 Tuck Jumps
4 Thruster-choose weight
40 Tuck Jumps

1 Rep Max Powerclean

MONDAY-7JAN2013

7 Rounds
10 Wallball 20/14#
10 Pullups

INTERMEDIATE
7 Rounds
10 Wallballs-choose weight
10 Jumping Pullups

BEGINNER
5 Rounds
10 Wallballs-choose weight
10 Jumping Pullups

1 rep max thruster 

FRIDAY-4JAN2013

AMRAP 12 Minutes
7 Deadlift 95/65#
7 Hang Cleans 95/65#
7 Front Squats 95/65#
7 Push Jerks 95/65#
**This workout uses only one bar with the same weight for all movements.

INTERMEDIATE
AMRAP 12 Minutes
7 Deadlift 65/45#
7 Hang Cleans 65/45#
7 Front Squats 65/45#
7 Push Jerks 65/45#

BEGINNER
AMRAP 10 Minutes
7 Deadlift-choose weight
7 Hang Cleans-choose weight
7 Front Squats-choose weight
7 Push Jerks-choose weight

THURSDAY-3JAN2013

5 Rounds
Run 1 lap around the outside of Martinez (~600m)
40 Double Unders
Each round do a different exercise from this list (25 KB swings 53/35#, 25 Overhead lunges 45/25#, 25 squats 45/25#, 25 Pushups, 25 Pullups)

INTERMEDIATE
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
20 Double Unders
Each round do a different exercise from this list (25 KB swings 44/25#, 25 Overhead lunges 25/10#, 25 squats 25/10#, 15 Pushups, 15 Pullups)

BEGINNER
5 Rounds
Run 1 lap around the outside of Martinez (~600m)
40 Tuck Jumps
Each round do a different exercise from this list (25 KB swings-choose weight, 25 Lunges, 25 squats, 25 Inclined Pushups, 25 Banded Pullups)
Welcome back everyone and Happy New Year.