Tag Archive for: exercise
WOD 11/06/15
8 Minutes of Muscle Up/DeadLift (click links for details)
A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt)
B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…
WOD 4/28/15
8 Minutes of Shoulder/Wrist/OH/Hip/Ankle Mobility
A- WU- 200M Run @ 50-90%; 90 Seconds Rest + For Time: 400 Meter Run
B- 1 Clean Pull + 1 Clean (above the knee) + 1 Front Squat + 2 Jerk- 15 Minutes To A Max For The Complex
C- 21/15/9…
WOD 4/16/15
8 Minutes of Back/Hip/Ankle/Wrist Mobility
A- WU- 1 Minute Each: Max Reps Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam or 1 Minute Each: Practice Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam/Practice…
WOD 4/15/15
8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility
A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts
B- Thruster- 15 Minutes To A Challenging Triple
C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…
WOD 4/9/15
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 2 Rounds of: 1 Minute Light Row; 30 Seconds Rest/1 Minute Double Under Practice; 30 Seconds Rest/1 Minute Max Reps Hollow Rock
B- In 20 Minutes Complete As Much As Possible: 1K Row/800M Run/150…
WOD 4/1/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15)
B- Power Clean + Jerk- 10 Minutes To A Challenging Triple
C- Tambot= For Time: 10 Power…
WOD 12/27/12
8 Minutes of Shoulder/Ankle/Wrist/Hip Mobility
A- WU- 3 RFT of: 10 Burpee/25 Double Unders -5 Minute Cap
B- 1 Clean + 1 Front Squat + 1 Jerk- 8 Minutes to WU to 90% of Best Clean & Jerk + Every 2 Minutes For 6 Rounds: 1 Clean…
WOD 12/13/14
8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility
A- WU- 2 Rounds of: 250M Row; 90 Seconds Rest Between Rounds + WU- Thruster (115/75)/Pull Up/Burpee -8 Minute Cap
B- 2014 Beat The Streets Partner Workout= 15 Minute AMRAP of: 20 Thruster…
WOD 7/19/14
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility
A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run -8 Minute Cap
C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…
WOD 6/22/14
8 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility
A- WU- 10 Minute "Indian" Group Run
B- 7 Rounds of: 30/30 Jingle Jangles
C- Death By Burpee-
Notes: Perform 1 Burpee the 1st Minute, 2 the second Minute; continue in this fashion…
WOD 3/10/14
8 Minutes of OverHead/Wrist/Hip/Ankle Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Triple or Double Under Practice -9 Minute Cap
B- Snatch Complex= 1 Snatch/1 Hang Snatch/2 OHS (overhead squat)- 15 Minutes…
WOD 2/11/14
8 Minutes of Shoulder/Rack/Thoracic/Wrist Mobility
A- 3 Minutes of: Double or Triple Under Practice + 7 Minutes of: HandStand Push Up Practice
B- Power Jerk- 6 Minutes to 80% of 1/31/14 + 2 EMOM @80% For 7 Minutes
C- Pendlay Row- 12/12/12/12…
WOD 1/9/14
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
B- Clean & Jerk- 15 Minutes To A Heavy Single
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
D- Tabata-…
Announcing our NEW Cross Training Camp
Hey everyone, your requests have been answered!!
We have added a NEW Class to the schedule
Tuesday nights at 7pm!!!
Click Here To sign up
LOE 7/11/10
Warm Up -
Dynamic Flexability
SB Sprints- (20 seconds on 30 seconds off)
AMRAP in 20 minutes
- 8 Dead Lift
- 6 Clean
SB Shuttle run -(20 seconds on 30 seconds off)
20 - DB Snatch / Windmill
Cool Down -
Static Stretches
LOE 4/23/10
Chippy Sprint
Warm UP-
Dynamic and Static Flexibility
40 yard Sprint- 1X each
Straight, Left Turn, Right Turn, Lateral Heel to Heel, High Knees, Heels to Butt, Carioca, Knee Kick, Lateral Knee Kick, Track Start, Off of Belly and Off of…
LOE 4/11/10
Mission Impossible (redux)
Dynamic and Static Flexibility
Run 5 minutes - 200 Walking Lunge
Run 5 minutes - 150 Jacks
Run 5 minutes - 100 Air Squat
Run 5 minutes - 75 Sit UP
50 Push UP
25 Flutter Kicks
20 Mountain Climbers
15 Buprees…
Post WorkOut Observations 4/9/10
Steps and Bars
Welcome aboard to C.Pollard my good friend who made a long-awaited appearance.
Well we started off with a light Warm Up which consisted of just a little bit of box steps UP's and Jump Rope. lol
We transitioned into some 5X5…
Post WorkOut Observations 4/4/10
Heck of a way to spend an Easter morning.
Well what can I say:) Great programming, great weather and a unbelievable group of athletes.
First of all let me start off by saying welcome aboard to Vitale who was supposed to start some time ago…