Tag Archive for: workout

WOD 1/2/14

8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee   -7 Minute Cap B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single C- Front Squat- 18 Minutes To A Heavy…

Observations 10/22/10

   

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 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…

Observations 7/11/10

13 rounds in twenty minutes seemed to be the lucky # today on the couplet:)

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 6/11/10

Out Side WarmUp- Dynamic and Static Flexability S.B. Hill Run 3 minutes moderate intensity 30 seconds each X 6 rounds- K.B. High Pull/Burpee/Jack Knife Rest 30 seconds after each round S.B. Hill Run 3 minutes High intensity S.B. Over Head…

Post WorkOut Observations 4/23/10

Small Group training indeed. Well today's work out was both challenging and fun.  We only had two athletes come through but made the best of it either way. Angelica did a great job on the sprints running them as hard as she could.  Well running…

LOE 4/18/10

CF- "DT" +++ Warm UP- Dynamic and Static Flexibility 1 Mile jog Five Rounds for time of: Dead Lift- 12 reps (M;115lbs/F;85lbs) Hang Power Clean- 9 reps (M;115lbs/F;85lbs) Push Jerk- 6 reps (M;115lbs/F;85lbs) 100 each Jack Knife, Super…

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…

Ricardo and EDK 4/10

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…

Athletes in action 4/4

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…

LOE 4/4/10

More Ladders HPC/Box Jump Warm UP- Dynamic and Static Flexibility Tabata Sprint- 30 seconds on 30 seconds rest for 8 rounds Alternating Ladders- Hang Power Cleans- (M;135lb/F;95lbs) 10-1 reps Box Jump- 1-10 reps Wall Ball Tabata- 8 Rounds K.B.…

Post WorkOut Observations 4/2/10

Dead Lift's and Burpee's oh my! New kettle bell movements and burpees what could be better:) Corey did a great job on the alt ladders finishing in just 8:36, using 135lbs. Not too shabby buddy I was quite impressed that you managed that time…

LOE 4/2/10

Alternating Ladders Warm UP- Dynamic and Static Flexibility 3 minutes Rope Alt Ladders- for time= Dead Lift- (M;135lbs/F;95lbs)  10-1 reps Burpees- 1-10 reps 3 minutes Rope Core Chipper- X's 3 Sets each Street Sweeper W/Chest Press…

Post WorkOut Observations 3/26/10

R.I.C.E. I'm really exhausted from the KB workshop so I will keep it short and sweet! To the group I want to say that I'm sorry, I think that I may have pushed you guys a little to hard and to Max for not getting back to him on time and him…

Athletes in Action 3/19

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