Thursday - 04-08-10

HIT

Strength: 5-5-5 Hang Clean

MetCON: 3 rounds

run 2 laps
20 burpees

CashOUT: 3 max plank holds

Wednesday 04-07-10

Endurance:

6 x 3 min hard efforts
Rest 1 min on 1 3 5
Rest 2 min 2 4

Post distances covered to comments

HIT:

Strength:5-5-5 Deadlift

MetCON: 21-15-9

burpee boxjumps
Wall balls

04-05-10 - This is endurance

Endurance:

8x0:20 max effort 2:00 minutes between efforts
10 Minute pushup ladder (1 on the first minute, 2 on the second....10 on the 10th)
(advanced students may jump 2-4 pushups per set instead of 1)


HIT:

Strength: pushpress 3-3-3 (80-85-90)

MetCON: 5 rounds

10 pullups
5 thrusters


2 burpee penalty assessed for reach pause/missed rep/dropped weight

Monday March 29th

AM - 5 Rounds
200m run
10 pushups
20 box jumps

4 rounds 25m wheelbarrow
20 crunches

PM - Strict Press 5-5-5-3-3-3
Weighted pullup 5-5-5-3-3-3

Class Canceld

The roads are shut down where I live and I cannot get off of my street. Classes will be canceled today.

Workout

[200-400-600 ]x3

If it takes you x seconds to run the 200 rest x

If it takes you y seconds to run the 400 rest y

If it takes you z seconds to run the 600 rest z

Effort level should be an 8-9 on a 10 scale for each rep

if you do not match intervals in subesquent sets penalty of 10 pistol squats per leg per interval not held.

late post Monday

Strength: Overhead Press 5-5-5

MetCON: In teams of 2.
100 burpees
200 wallball
300 bodyrows

one person works while the other rests.

late post: Hit Tuesday

Strength: Weighted Pullups 5-5-5

MetCON 5 thrusters @ 65% 1RM push press o nthe minute for 10 minutes

Wednesday

Strength:
(7-5-3) 5-5-5-3-3-3 Front Squat
(7-5-3) 5-5-5-3-3-3 Deadlift

add weight each round until the 6th where 3 reps is all you can do
This is HEAVY work today

Conditioning
3x10 Toes to bar (no swings)
3x10 back extensions

100311. Jumpy thing

Strength: 7-7-7-7 Deadlift

MetCon:

7 rounds for time of:
5 Pushups
7 Pullups
10 KB Swings (55, 35)

100310 - SplitJump, Jumping situp

Strength:

Backsquat 5-5-5 (65%-70%-75%)
Strict Press: 5-5-5 (65%-70%-75%)

MetCON: 3x AMRAP in 3 min of

10 split squat jumps (demo)
10 jumping situps (demo)

rest 1 minute between rounds

100309 - Run, Squat

Strength: 7-7-7-7 Overhead Squat

MetCON: 4 Rounds

run 3 laps
50 Squats

100308 -

Strength: 5-5-5-5 Bench Press

MetCON:
21-15-9

Front Squats (115/75)
Push Jerk (115/75)
Pullups

Late Post: Hit thursday

Strength: 7-7-7-7 strict press

MetCON: 100 burpees for time

Late Post: Hit Friday

Strength: 7-7-7-7 hang clean

MetCON: 50 situps
50 boxjumps
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

8:00 Classes Canceled

Due to a lack of advertisement and therefore signups the 8:00 class is now canceled. We are still on for 6:30 MWF and 1:30 TuTh

100302 HIT

Strength: 7-7-7-7 Backsquat

MetCON: 4 rounds of

100ft weighted walking lunge
30 boxjumps
20 bodyrows / pullups

100203 - MetCON Madness

So due to a complete lack of advertising we have no new students this month. I am consolidating HIT back down to 1 level because there are no new people that need instruction.

Strength: Deadlift (7 -5 - 3) 7-5-5 -3

Met CON:
21-15-9
OH Squat 95/65
Burpees
Box Jumps
Situps

100301 - Hit Lvl 2

Strength: (7-5-3) 5-5-5 (80%-85%-90%)

MetCON:
21-15-9

75% 1RM Benchpress
Body Rows

100301 - Hit lvl 1

Warm UP: Standard HIT Warmup

Skill Work: Squat, Body Row, Pushups

MetCON:

5 Stair Circuts
15-12-9
squat
pushup
body row
5 Stair Circuts


Notes: We Record names and times for each workout. Try to post your times to HIT each week. First Week is a grace period, but after that we start imposing a burpee penalty.

Discuss the importance of a good breakfast including all macronutrients. Discuss after workout nutrition.

Take before photos. Anyone that takes them can send them to daniel.borcherding@gmail.com and they will get posted at the end of the first 4 weeks. Will make a photo collage of the number of sessions they sign up for showing their progress.

100226 - Hitlvl 1

WOD: 1 Lap of track
15-12-8 squat/body row/pushup
1 lap of track

Compare to: 100201

100226 - Hit Lvl 2

Strength: 10!

1.5 bw deadlift
BW Bechpress
0.75 BW Clean

100224 - Hit Lvl 1

Skill: Med Ball Drills

Strength: 10 - 10 - 10 - 10 backsquat

MetCON: "Fran"

21-15-9 Body rows / Thrusters

100224 - Hit Lvl 2

Strength: 3-3-3 backsquat

MetCON: 10-20-30-20-10

WallBall
KB Swing.

100223 - Hit Endurance

3+ Hours Before of After HIT

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

Row: 2x8min, Rest 2 min Between intervals

100223 - Hit lvl 1

Strength: 5-5-5 deadlift

MetCON: 15 min of

:30 DB burpees
:30 rest

HIT Spring Session

Hit is on 3/1 - 4/2 with no class on the week of 3/15 - 3/19.

Please try to sign up by 5pm on 2/28.

Email me daniel.borcherding@gmail.com with any questions

100221 - Hit lvl 1

Skill Review: Burpee, DB Clean, DB Snatch
Skill Practice: Handstands 3x max hold

MetCON:

Team Workout: Teams of 2

3 rounds each

10 Suicides
20 Pushups
30 KB Sqings

100221 - Hit lvl

Strength: 3-3-3 Strict Press

MetCON: AMRAP in 20 minutes

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

100219- Hit lvl 2

Strength: 7-7-7-7 Clean and Jerk

MetCon:

#95/65
20 Thrusters
20 SDLHP
20 Push Jerk
20 Overhead Squat
20 Front Squats

Every Minute 4 burpees must be performed before resumption of balance of the programming.

100219 - Hit lvl 1

Skill Review: Dumbell Power Snatch
Skill Practice: Burpees

MetCON: 5 rounds

run 3 laps
15 burpees

CashOUT: 3 max plank holds

100218 - Hit Lvl 1

10-9-8-7-6-5-4-3-2-1
Push Press (115, 75)
Situps

1-2-3-4-5-6-7-8-9-10
Front Squats w/ kettlebell (55, 35)
Pullups

100217 - Hit lvl 2

Strength: 2-2-2-2-2 Back squat

MetCON: 5 rounds
6 Shuttle Runs
25 Wallball Shots
25 Over Head Squats

100216 - Hit lvl 1

MetCon:
5 rows
10 pushups
15 squats

every minute on the minute for 30 minutes.

100215 - Hit lvl 1

Skill Review: Hang Power Clean, Backsquat
Skill Practice: Kettle Bell Swing


MetCON: 40-30-20-10 KB Swings /Weighted situps

100215 - Hit Lvl 2

Skill: Pistols 3x10

Strength:

Shoulder Press 1-1-1-1
Push Press 3-3-3-3
Push Jerk 5-5-5-5

100217 - Hit Lvl 1

Skill Review: KB Swing
Skill Practice: Dumbell Power Snatch, Russian Lunge

MetCON: AMARAP in 10 minutes
10 Dumbell Snatch Right
10 Russian Lunge
10 Dumbell Snatch Left
10 Russian Lunge

100212 - Hit lvl 1

Skill Practice: Back Squat (7-5-3) 10-10-10, Dumbell Clean

MetCON: 10! Dumbell Clean / Box Jump

CashOUT: 3x5 Turkish Getups

100211 - Hit lvl 2

Strength: (7-5-3) 5-5-5 Deadlift

MetCON: 5 Rounds of

5 Stair Circuts
10 Burpees
15 Box Jumps
20 Slam Balls

100211 - Hit Lvl 1

Strength: (7-5-3) 10-10-10 push press

MetCON: AMRAP in 15 minutes
15 weighted situps
15 broadjumps

100210 - hit lvl 1

Skill Review: Standing press from the rack 3-3-3

Skill Practice: Wall Ball

WOD:

5 rounds for time

7 wallball
7 pushup
7 body row

100210 - Hit lvl 2

Strength: 3-3-3 Front Squat

MetCON:
10 Thruster / 1 Sumo Deadlift High Pull (#75/#55)

9 Thruster / 2 SDHP

8 Thruster / 3 SDHP

7 Thruster / 4 SDHP

6 Thruster / 5 SDHP

5 Thruster / 6 SDHP

4 Thruster / 7 SDHP

3 Thruster / 8 SDHP

2 Thruster / 9 SDHP

1 Thruster / 10 SDHP

100209 - Hit Lvl 2 - Possible snow day

Hey everybody in the off chance that the university closes today here is a workout that you can do from home.

5 rounds for time

10 pullups
20 pushus
30 situps
40 suats

rest 3 minutes between each round.

the rest is there so that you try your hardest on each round. If it is getting late in the workout and your form starts to go to hell cut one or two rounds out. This is the level 1 class and I am not expecting you to be met con monsters yet.

I will post an update on the site if class gets canceled.

100208 - Hit Lvl 1

Skill Review: Standing Press, Push Press, Body row, Deadlift

Skill Practice: Kness to elbows

WOD: 3 rounds

2 Laps of the track
5 Knees to Elbows
10 Dumbell Push Press
15 Body Rows

This is done as a 2 person team. One person rests while the other works.

100208 - Hit Lvl 2

Strength: (7-5-3) 3-3-3

MetCON:

AMRAP in 15 minutes of:

7 75%1RM Deadlift
15 pushups

100205- Hit Lvl 1

Skill Review: Deadlift

Skill Practice: Thruster

WOD 1: Walking lunges of the track

WOD 2: 1 Lap of the track 15 thrusters 1:2 work to rest ratio x 3


Hip extension is what drives most of the movements we are going to do in this class. I want you to know what dynamic hip extension feels like so we are doing a lot of it today. Your butts will thank me on Sunday.


Compare to: 100129

100205 - Hit Lvl 2

Strength: 3-3-3 Tall Clean

MetCON: 5,(rest 2:00)4,(rest 1:30)3 rounds

5 Boxjumps
10 Dumbell Snatch
15 KB swings

This is a grip intensive workout. It will be hard like we will do on all fridays going forward. Be prepared to work and have sore forearms.

100204 - HIT lvl 1

"farmer 50"

50 Box jumps, 24 inch box
1 stair circut
50 Kettlebell swings, 1 pood (35, 25)
1 stair circut
Weighted Walking Lunge, 50 steps
1 stair circut
50 Knees to Elbows
1 stair circut
50 Dumbell Push press (45, 35)
1 stair circut
50 Wall Balls (20, 14)
1 stair circut


I am going to try to post a workout at least once a week that you can do at home if you miss a day. That workout will likely come tuesday so you can have more options for the rest of the week. We will be working long sexy metcons on Thursdays and he is the first of them.

100203 - Hit lvl 1

Skill Review: Squat

Skill: Deadlift, PushPress

WOD: 10! Medball Deadlift / Push Press

Focus During the dead lift is having the butt come up first to make room for the bar. Keeping the bar close to you to keep load close to center of mass. We will deadlift a bit, but nothing more than 135/85

Push press is a hip snap driven lift. Extending the hips fully and explosively will drive the bar. We want to only minimally press the bar into position. Practice with 33lb bar and load only to 53 lbs for men.

compare to :100127

100203 - Hit lvl 2

Strength: 5-5-5 Front Squat

MetCON: 50-40-30-20-10

Kettle belle swing
Situps

100202 - Hit Lvl 1

MetCON: "Angie"
100 pullups
100 pushups
100 squats
100 situps

Each 100 is completed before moving on to the next exercise. Post time to comments.


Ok so we are going to go through all the named WODs that are feasable for us to do in class. it is going to be a higher paced lvl 1 class but all of the movements should be pretty basic and pretty challenging.

100201 - Hit Lvl 1

Skill Practice: Squat, Body row, Pushup

WOD: 1 Lap of track
15-12-8 squat/body row/pushup
1 lap of track

Today we are repeating the workout from a week ago. We want to be sure that everyone is on the same page. Workouts after this first week will not repeat.

As I mentioned in a previous post taking before pictures is highly advisable. You are going to see results in these first 4 weeks and I want you to be able to see the progress that you are making. If people will send me pictures I will post before and after photos at each 4 week mark so we can see our progress. Try to wear the same things in each photo.

Great job today. Sorry I am late in posting. Usually I will have the next days workout up by 11 pm. So excited to see you all out there today.

Post time to comments.

100201 - Hit Lvl 2

Strength: 5-5-5 bench Press

MetCon: "Fran"
21-15 - 9 Pullups / Thrusters

Sorry for the late posting. These first couple classes will be focused on getting to know one another. I will also be spending more time teaching and reteaching movements so that people are able to do the workouts effectively and safely.

Post time to comments.

100129 - Hit lvl 1

Skill Review: Deadlift

Skill Practice: Thruster

WOD 1: Walking lunges of the track

WOD 2: 1 Lap of the track 15 thrusters 1:2 work to rest ratio x 3


Hip extension is what drives most of the movements we are going to do in this class. I want you to know what dynamic hip extension feels like so we are doing a lot of it today. Your butts will thank me on Sunday.

100129 - Hit Lvl 2

Strength: Hang Power Clean 5-5-5

MetCON: AMRAP in 20 Minutes

8 burpees
12 DB Squats (40/20)
16 Walking Lunges

Hip Extension is the name of the game kiddos. I want those butts nice and sore for the weekend. Our woorkouts this week have been a little longer than usual because I don't want you to hit 100% intensity and blow up. Realize that you are getting back into the game and should not throw your everything at a workout. This should get you nice and tired for the weekend.

100127 - HIT Lvl 1

Skill Review: Squat

Skill: Deadlift, PushPress

WOD: 10! Medball Deadlift / Push Press

Focus During the dead lift is having the butt come up first to make room for the bar. Keeping the bar close to you to keep load close to center of mass. We will deadlift a bit, but nothing more than 135/85

Push press is a hip snap driven lift. Extending the hips fully and explosively will drive the bar. We want to only minimally press the bar into position. Practice with 33lb bar and load only to 53 lbs for men.

100127 - HIT Lvl 2

Strength: 3-3-3 Back Squat

MetCON: Tabatta Oh My Godda

20 seconds on 10 seconds off for 8 rounds of

Sumo Deadlift highpull

Situps

Pullups

Air Squats

Score is calculated as the lowest number of reps completed in each round.

100126 - HIT Endurance

Warmup : Endurace warmup

1 mile on the track

Running drills

Hip prehab and mobility work

light plyo

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Fouls:20 burpees for each interval plus or minus 5 seconds of the fastest time

The concept is simple here. We are running a pretty baseline workout to see where everyone is. From here we start to make plans at what other kind of training people are going to be capable of

100125 - Hit Relaunch - Bonesaw

Strength: 5-5-5 Benchpress

MetCON: 5 rounds

4x10 m sprint
8Kettle bell swings
16 pushups


Note: HEY I missed you guys. Welcome back to HIT. We are going to be back into the groove of doing hard work before I layer on anything too skill driven. Hope you had a great break and hope you are ready to hit it hard.

I really want to try to use the website more. To help encourage this I am instituting a 20 burpee penalty per post you do not comment on with your Name, Time and loads. Out with the Old Dan in with the new.

100125 - Hit Relaunch - On Ramp

Warm UP: Standard HIT Warmup

Skill Work: Squat, Body Row, Pushups

MetCON:

1 Lap of the track
15-12-9
squat
pushup
body row
1 Lap of the track


Notes: We Record names and times for each workout. Try to post your times to HIT each week. First Week is a grace period, but after that we start imposing a burpee penalty.

Discuss the importance of a good breakfast including all macronutrients. Discuss after workout nutrition.

Take before photos. Anyone that takes them can send them to daniel.borcherding@gmail.com and they will get posted at the end of the first 4 weeks. Will make a photo collage of the number of sessions they sign up for showing their progress.