20100201

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
4 rounds for time of:

15 Pull-ups
25 Squats
Compare to 20091214

Burpee Challenge Day 14

20100131

Burpee Challenge Day 13

20100130

Burpee Challenge Day 12

20100129

Due to weather there will be no class at the gym today, make sure you get your burpees done, you dont want to fall behind.

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
Kb Swings x10

STRENGTH
Deadlift 1x5 tues wt, 1x5 90% 1st Set
Press 1x5 tues wt, 1x5 90% 1st Set

WOD
Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Burpee Challenge Day 11

20100128

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

3 Rounds
HSPU x5
Handstand Hold x10Sec
Pistols x10

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
3 rounds for time of:
95 pound Push-press, 21 reps
21 Double-unders

Burpee Challenge Day 10

20100127

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

WOD
For time 20, 15, 10, and 5 rep rounds of:

Virtual shoveling
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

20100126

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk

3Rounds
10 squats
10 push-ups
10 sit-ups

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"Baseline"
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Burpee 100 Day Challenge Day 8

20100125

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)

STRENGTH
Deadlift 1x5 60% 1RM, 1x5 90% 1st Set
Press 1x5 60% 1RM, 1x5 90% 1st Set

WOD
15-12, and 9 rep rounds of:

Body Weight Back squat
Handstand push-up
for time

Burpee 100 Day Challenge Day 7

20100124

Burpee 100 Day Challenge Day 6

20100123

Burpee 100 Day Challenge Day 5

20100122

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk

2 Rounds
Row 15 Strokes for Distance
Sit-ups x10
Superman hold 15 secs.
Rope climb

WOD
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Burpee 100 Day Challenge Day 4

20100121

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Push-ups x10
KTE x5

Press 5-3-3

WOD
Press 7x1

Burpee 100 Day Challenge Day 3

20100120

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

Deadlift 5-3-3

WOD
Deadlift 7x1

100 Day Burpee Challenge Day 2

20100119

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

3 Rounds
HSPU x5
Handstand Hold x10Sec

2 Rounds
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

WOD
Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

100 Day Burpee Challenge Day 1

20100118

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

2Rounds
Deadlifts x5
Thruster x10
100 jumps

STRENGTH
Max Rep Push-up; Max Rep Sit-up

WOD
Record your time for:
OHS 21-15-9
Lunge 42-30-18

20100115

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

20100114

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Push-ups x10
KTE x5
Rope climb

Front Squat 3x5

WOD

Front Squat 5x3

20100113

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

STRENGTH
Back Squat1x20

WOD
15-12-9-6-3

185# Deadlift
HSPU
Vertical jump 1ft above reach

20100112

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10
Press 3x5

WOD
Press 5x3

20100111

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Dips x10
KTE x5
Squats x15

STRENGTH
Squat1x20

WOD
Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Since nobody came in Friday we will do it today.

20100108

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Dips x10
KTE x5
Squats x15

STRENGTH
Squat1x20

WOD
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

20100107

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

Snatch Grip Deadlift 2x10

WOD
Snatch Grip Deadlift 5x5

Depending on how cold it is tomorrow in the gym there may not be class on Friday.

20100106

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 Rounds
Row 15 Strokes for Distance
Push-ups x10
Superman hold 15 secs.
Rope climb

WOD
AMRAP 20
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Deadlift 10 reps

20100105

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

WOD
AMRAP 7:00

DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12

20100104

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

WOD
3 Rounds for time

10 Reverse Burpees
12 High box jumps 36"
20 ft of Burpee Broad jumps