Monthly Archives: August 2014
Friday August 29, 2014
Warm Up
3 Rounds:
5 Wall Balls
10 Cleans
15 Sit Ups
Mats
Ladders
WOD
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Thursday August 28, 2014
Warm Up
3 Rounds:
100m
10 Box Jumps
15 Knees to Elbows
5 Clean Pulls
Russian Swings 3×20
Bench Press 3×5
WOD – “Diane”
21-15-9
Clean Pulls
Push Press
Tuesday August 26, 2014
Bring a Dollar to class to Support the ALS drive.
Warm Up
3 Rounds:
10 Deadlift
20 Sit Ups
10 Box Jumps
Snatch 5×5
Russian Swings 3×20 (Educate)
WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats
Midline
Back Extensions 3×30
Monday August 25, 2014
Warm Up
3 Rounds:
50 Double Unders/100 Jumprope
Lunge / Lunge Backwards
5 Front Squat
Burgener
Deadlift 3×10 (Educate)
Mats / Ladders
WOD – Sprint
20m Sprint
on the Minute
Every Minute
for 20 Minutes
Friday August 22, 2014
Warm Up
2 Rounds:
5 Front Squat (review)
10 Russian Twists
10 Burpees
High KneePulls/Butt Kickers
Snatch Complex x 2
Overhead Squat 3×10
WOD – “Barbara”
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
Thursday August 21, 2014
Warm Up
2 rounds:
400m
10 Box Jumps (Educate)
10 Burpees
Burgener (Educate)
Tuck Jumps 5 x10
Front Squat 5×5 (Educate)
Mats/Ladders
WOD
3 Rounds:
400m Run
50 Air Squats
Wednesday August 20, 2014
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Front Squat 5×5 (Educate Rack Position)
WOD – “Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Knees to Elbows 3×20
Tuesday August 19, 2014
Today we will go through some basic
movements and start in on our routine.
Warm Up
400m
10 Sit Ups
10 Burpees
10 Push Ups
10 Pull Ups
Air Squat
400m
Educational Discussion
Gymnastics:
Air Squat, Sit Ups,
Burpees, Pull Ups, Push Ups
Bench Press Safety Discussion
Finish Fitness Testing.
All Fitness Testing Will be
finished and logged in today
Thursday August 14, 2014
Welcome Back. Today we will discuss the syllabus and class expectations. Do you want to get better? Do you want to be here?
We ask as a family that you give your best each day.