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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Tuesday 6/10/15
Todays workout of the day is: FOCUS: Squats! Demonstrate a good slow squat. WARM-UP: 3:00-5:00 Practice skipping CONDITIONING: 5:00 10-meter => 2 slow squats 10-meter bear crawl back => 2 slow squats GAME: Hot Potato in a circle with a dodgeball. When play stops the holder of the dodgeball makes silly faces and does…
Monday 5/10/15
Todays workout of the day is: STRENGTH: DeadliftACCESSORY WORK: Broad jumpWARM-UP: 4×10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops, each leg=> 50-meter side shuffle (25 each side) => 50-meter back pedalPREP: 5 medicine ball throws for height10 lunges SKILL: Landing position for box jumpsCONDITIONING: 2 x AMRAP…
Monday 5/10/15
Todays workout of the day is:
STRENGTH
5-5-5 Deadlift (70-75%)
ASSISTANCE
15-15-15 Leg Raises
METCON
21-15-19
Deadlift (60% of 1RM)
HSPU
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