Tag Archive for: LOE
LOE 10/19/10
Warm Up - 1 Rounds x 2 Minutes each
Row Erg/ Versa Climber/ Jump Rope/Undulating Rope Patterns
Max Effort- Front Squat 5x3/3x3/1x3
AMRAP - 5 Minutes
20 Gorilla Cleans/ 30 Flutter Kicks/ 10 Push Press
10/8/10 Stats
Congratulations on your NEW Personal Records!!
Your records will be recorded in this order:
SB Run/Dead Lift Max Effort/Met Con total rounds/SB Run
Carrie; 3:24/ 95lbs / 6 / 3:32
Meredith; 3:24 / 95lbs / 6 / 3:36
Cory; 2:54 / 265lbs…
LOE 8/15/10
LOE 8/15/10
Warm up : Dynamic and Static Flexibility -
Jump Rope 3 minutes
5 x 5 : Clean / Front Squat
- Jump Rope 3 minutes
100 Push Ups : 200 Sit Ups : 300 Air Squats - Jump Rope 3 minutes
30 Seconds each for 5 Rounds :
Rope Undulation…
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…
Post WorkOut Observations 4/11/10
Mission Accomplished!!!
Okay so today was much better than the last time we did this work out. It was much more organized and ran very smoothly in comparison to last time.
Before I go to far let me recognize two new comers Tzvi and Mela.…
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…
Bob Solo 4/8/10
Bob and I having fun at the Playground around my house:)
LOE 4/9/10
Snatch's & Dead's
Warm Up-
Dynamic and Static Flexibility
Rope 3 minutes
Plyo Step UP's 20" Box 1 minute X 3 rounds (1 minute rest between rounds)
Burgener Warm UP / Skill Transfer Exercises
Hang Snatch- 5X5 Lvl 1 Sets Across / Lvl…
LOE 3/26/10
Dynamic & Static Flexability
50 each x3
Jacks, Mt Climbers, Flutter Kicks, Crunches
Tabata-
Jump (air) Squat
Push Up
KB Figure 8-hold (M;20kg/F;16kg)
Lunges (jump)
Walk Out (super plank)
KB Swing(M;20kg/F;16kg)
21/15/9 each
Thrusters-…
LOE 3/21/10
5K Challenge
Warm UP- Dynamic/Static Flexibility
Jog 5 minutes- 200 Walking Lunges
Jog 10 minutes- 150 Air Squat
Jog 15 minutes- 100 Sit UPs
Jog 10 minutes- 75 Push UPs
25 Pull UPs- Jog 5 minutes
Cool Down- Static/Dynamic Stretches
CF FILTHY FIFTY (MOD)
LOE 2/26/10
WARM UP-
Dynamic Flexability
Jump Rope 3X3 1 min rest after each round
50 each For Time-
Dead Lift- (M;95lb/F;65lb)
Push Press- (M;65lb/F;45lb)
KB Swing- (M;20kg/F;16kg)
Sit Up-
Box Step UP-
Push UP-
Super Man-
Flutter…
Push UP and Dead Lift Variations
LOE 2/21
Warm UP-
Dynamic flexibility - Movement Prep
Stair Sprint 6 minutes
Multi Planar Lunges 3 Rounds 10 each
60 Seconds Rest
-20X3 V-UP -Side Plank 30sec each X3
60 Seconds Rest
Push UP & Dead Lift Variations 10 each of
-Burpees/Sumo…
Two Triples then a Couple
LOE 2/19
Warm UP-
Dynamic flexibility - Movement Prep
3 Rounds each (2/2 tempo)
- 20 Push Ups
- 30 Sit ups
- 40 Air Squats
60 Seconds Rest
AMRAP- in 1 minute X's 3 Rounds (Rest 60 seconds after each round)
- KB Cork Screw (M;16kg/F;12kg)
-…
Post WorkOut Observations 2/7/10
Basic Barbell+ LOE 2/7/10
Got Flexibility?
We had seven people go through todays work out. The first team of Ricardo and EdK got through todays work out without even breaking a sweat. LOL. Rick struggled with some of the lifts because of…
Bar Complex
LOE- 2/7/2010
Warm UP-
3 Laps around the block
Dynamic flexibility/Movement Prep
20 seconds each x 5
- Jump Lunge
- V Ups
- Superman's
- Sit Throughs
90 sec rest
PVC- Dislocates/ Lat / External Rotation Stretches
Burgerner Warm Up
…
