Ph I: Push Press
Burgener Warm Up
100 Dbl Unders
5-5-5
Ph II: "Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Ph III: 3 Rds
25 GHDSU
25 Hollow Rocks
25 4-ct Flutter Kicks
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Main site time
Ph I: Snatch
Burgener Warm Up
Skill Progress Warm Up
3-3-3-3-3
Ph II: Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Ph III: Core
4 max Sets of Planks
Burgener Warm Up
Skill Progress Warm Up
3-3-3-3-3
Ph II: Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Ph III: Core
4 max Sets of Planks
Monday, February 27, 2012
Run with me
Ph I: Weighted Dip
3-3-3-3-3-3-3
Ph II: Endurance
4x800
rest time is the time it took you to run the 800
Ph III: Core
KTE
100
3-3-3-3-3-3-3
Ph II: Endurance
4x800
rest time is the time it took you to run the 800
Ph III: Core
KTE
100
Saturday, February 25, 2012
Open WOD
Open WOD will begin at 0930. Ensure you are at the gym by 0900.
7min AMRAP
Burpees
-the standard is the CF games standard with an object 6 inches above your normal reach
-body must make contact with the ground before jumping up
-both hands must make contact with the object or it is a no rep
7min AMRAP
Burpees
-the standard is the CF games standard with an object 6 inches above your normal reach
-body must make contact with the ground before jumping up
-both hands must make contact with the object or it is a no rep
Friday, February 24, 2012
PR day
Go for a new PR. Pick any benchmark and go for a new PR!
If you are doing the Open WOD tomorrow. Use this day as a rest day. The WOD will begin promptly at 0930. If you plan on competting. You need to be at the gym by 0900 so that you see the demo and proper way to conduct the exercise. This will ensure you as the athlete are aware of the proper movment and get all the necessary reps to get the best time possible. Get plenty of rest and eat well.
If you are doing the Open WOD tomorrow. Use this day as a rest day. The WOD will begin promptly at 0930. If you plan on competting. You need to be at the gym by 0900 so that you see the demo and proper way to conduct the exercise. This will ensure you as the athlete are aware of the proper movment and get all the necessary reps to get the best time possible. Get plenty of rest and eat well.
Thursday, February 23, 2012
Fast and Slow
Ph I: Endurance
10x100m Sprints
Your recovery time is the time of your sprint
-ensure you do an active warm up before conducting your sprints
Ph II: Squat Snatch
3x3x3x3x3
-the lift begins from the ground and ends with the bar in the overhead in the squat position.
-if you are unsure of the lift either go to youtube and view demo video or get with a coach
Ph III: 3 Rds for time
25 toes to bar
25 abmat sit ups
25 back xtn
10x100m Sprints
Your recovery time is the time of your sprint
-ensure you do an active warm up before conducting your sprints
Ph II: Squat Snatch
3x3x3x3x3
-the lift begins from the ground and ends with the bar in the overhead in the squat position.
-if you are unsure of the lift either go to youtube and view demo video or get with a coach
Ph III: 3 Rds for time
25 toes to bar
25 abmat sit ups
25 back xtn
Wednesday, February 22, 2012
Highs and Lows
Note: Games WOD comes out tonight. If you are competing in the Games. Use either today as a rest day or if you plan on coming to do the Open on Saturday, omit PR Day on Friday.
Ph I: Active Warm Up
100 Double Unders
5 Muscle Ups
Ph II: For Time
10 HSPU's
20 Wall Ball's @ 20
30 Toes to Bar
500 M Row
40 Jumping Pull Ups
50 Push Press 65lbs
60 SDHP 65lbs
400m run 45/35/25 lb plate
Ph III: Core
50 GHD's
50 KTE's
Ph I: Active Warm Up
100 Double Unders
5 Muscle Ups
Ph II: For Time
10 HSPU's
20 Wall Ball's @ 20
30 Toes to Bar
500 M Row
40 Jumping Pull Ups
50 Push Press 65lbs
60 SDHP 65lbs
400m run 45/35/25 lb plate
Ph III: Core
50 GHD's
50 KTE's
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