Tuesday 13/10/15
Todays workout of the day is:
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STRENGTH 3-3-3 Bench/Floor Press ASSISTANCE 15-15-15 Press Up METCON 400m Run 10mins ‘Cindy’ 400m Run |
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Teens 12/10/19
Todays workout of the day is:
Strength
Overhead squat
Accessory
Lunges
Skill
Thruster
Conditioning
100 double-unders
15 thrusters, 15 pull-ups
Rest 2:00
12 thrusters, 12 pull-ups
Rest 1:00
9 thrusters, 9 pull-ups
100 double-unders
Monday 12/10/15
Todays workout of the day is:
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STRENGTH 3-3-3 Deadlift (80-85%) ASSISTANCE 15-15-15 Good mornings
METCON 12 min Ascending Ladder 1 Pistol 10 DU 1 Snatch (45/60) 2 Pistol 20 DU 2 Snatch (45/60) Etc etc |
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Saturday 10/10/15
Todays workout of the day is:
TEAM WOD
30 Min AMRAP
3 Strict HSPU
6 Deadlift (85/125)
8 Box Jump (20/24)
27 DUs
*1 Work 1 Rest **Each do complete round
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Friday 9/10/15
Todays workout of the day is:
STRENGTH
5-5-5 Press
ASSISTANCE
15-15-15 Shrugs
METCON
100 Goblet Squats
75 KB 1 Handed Press Up
50 Russian Twist
25 KB Pistol
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Kids Thursday 8/10/15
FOCUS: Practice squats with “muscles on” (engaged) and squats with “muscles off” (disengaged) WARM-UP: Simon Says w/floppies and planks CONDITIONING: AMRAP in 5:00-8:00 (you will need 1 balloon per child) 1 log roll 3 squats to a balloon GAME: As a group, have kids keep balloons in the air as long as they can. Let…
Thursday 8/10/15
Today is a rest day or a day to catch up on a missed workout or practice some skills.
Barbell club is on at 17:30, so come in and get some coaching on your olympic lifting
Teens Wednesday 7/10/15
Todays workout of the day is: A Brand X Method™ Teen Workout WARM-UP: 3x or 5:00Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high kneesPREP: 3×1:00 jump rope10 BurpeesCONDITIONING: 25:00 run/row/bikeSpend the whole…
Wednesday 7/10/15
Todays workout of the day is:
STRENGTH
5-5-5 Squat
ASSISTANCE
15-15-15 Lunge
METCON
For Time
100 Barbell Burpee (25/40)*
(*15 min Time Cap)
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Tuesday 6/10/15
Todays workout of the day is:
STRENGTH
5-5-5 Bench/Floor Press
ASSISTANCE
15-15-15 Ring Row
METCON
11 min AMRAP
0-4 min 20 DU 15 Press Up 10 KBS
1 min rest
5-8 min 10 DU 20 Press Up 15 KBS
1 min rest
9-11min 15 DU 10 Press Up 20 KBS
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