091218 - Push Pull

Strength1: 5 rounds (not for time)

max reps bodyweight benchpress
max deadhang pullups

5 minutes rest between rounds

Strength2: 3x max time plank holds

2 minutes between rounds

091216 -

Strength: 1-1-1-1-1 pushjerk

MetCON: 10 rounds

( 15 weighted situps

15 Broad Jumps)

Exercise terminates in 15 minutes

091214 - Pokerface

BuyIn: 3-3-3 Deadlift

River: 100 pushups 100 pullups anyway

CashOut: 400m walking lunges

091210 - Fight Club

METCON: 3-5 rounds of

NOTES: You will only do the 5 round version if you can complete the three round version at prescribed weights.

Exercises are performed as follows. One minute round at each station. On call of "ROTATE" athletes shift to the next exercise. Athletes will keep a tally of the number of exercises they perform at each station. At completion of 5th station there will be one minute rest period. Round two will commence at minute 6. Round three at minute 12...etc

Score for this workout is computed as total number of repetitions performed in all rounds

Stations
1 Wall Ball 10ft/8ft
2 Sumo Deadlift High Pull #75/#55
3 Box Jumps 24" / 20"
4 Kettlebell swings 1.5pd/1 pd
5 Burpees

If you taste pennies and licorice after this workout you are doing it right.

091208 - IC 100

MESSAGE: I will try to come to class tomorrow regardless of the snow.

Strength: 5 - 5 - 5 - 5 - 5 Backsquat

MetCON: Angie

100 pullups
100 pushups
100 situps
100 squats

All 100 of an exercise must be completed before moving to the next exercise

091207 - Strong Like Bear

Goals: Revisit powerclean technique.

Strength: Bear Complex

Rules: You cannot put the bar down. Weight must go up each time. There is no time limit.

5 x
7 rounds

Powerclean - Must be stood up all the way
FrontSquat
PushPress
BackSquat
PushPress - Behind the head

091204 - Three great flavors (canon balls, buckshot, read hot razors)

GOALS: Send with a smile their faces and a song in their hearts. Next week we are going to teach some more complex movements. Most of this week was body weight advanced. Barbells next week. WERD

Strength: 3-3-3 Benchpress

METCON:

As many rounds as possible in 15 minutes

5 pullups
7 pushpress 50% bodyweight
9 knees to elbows

12/2 - Redux

Strength: 3x5 weighted pullups

METCON: 21-15-9 225# Deadlift / Handstand pushups