Today's W.O.D.
TABATA "SOMETHING ELSE"
Pull-ups
Push-ups
Sit-ups
Squats
20 seconds of work
10 seconds of rest
(8) Rounds
**Have a great Fathers Day weekend to all you Dads out there!!**
Saturday, June 19, 2010
Friday, June 18, 2010
Friday June 18th, 2010
Today's W.O.D.
5 Burpees
10 Box Jumps
15 Sit-ups
AMRAP in 20mins
5 Burpees
10 Box Jumps
15 Sit-ups
AMRAP in 20mins
****Today's 9am class is cancelled****
All other classes as posted.
Thursday, June 17, 2010
Thurs. June 17th, 2010
****Tomorrow's 9am class is cancelled****
Sorry for the inconvenience
All other classes as posted
Today's W.O.D.
"Make-up Thursday"
Today is a rest day for many. If you missed a workout or want to get another in, today's the day
Wednesday, June 16, 2010
Wed. June 16th, 2010
We love you very much sweetie!!
My daughter turns 17 today. Where has the time gone?
Today's W.O.D.
200 jump ropes
25 Pull-ups
20 Butterfly sit-ups
15 Back Ext.
(4) rounds for time
*Check out today's hours to the right->->
Today's W.O.D.
200 jump ropes
25 Pull-ups
20 Butterfly sit-ups
15 Back Ext.
(4) rounds for time
*Check out today's hours to the right->->
Tuesday, June 15, 2010
Tues. June 15th, 2010
****There will be no 2pm class today****
Today's W.O.D.
800m run
(4) rounds for time
*rest as needed between sets.
Monday, June 14, 2010
Mon. June 14th, 2010
Phil busting out his Scotty Bobs against Kirt.
Kirt showing proper form neck and neck with Phil.
We had a good 9am class this morning with the Dumbell Complex. Although it was something new, everybody kicked ass. Sorry to those who were to the left and not in the picture. Get you next time. See you later today!!Today's W.O.D.
"Dumbell Complex"
Deadlift
Squat Clean
Thruster
(Pyramid reps: 1 - 6, 6 - 1 reps)
3 Scotty Bobs
6 Sit-ups
For time
*Increase each round of Deadlift, Squat Clean and Thruster by 1 rep until 6 reps are achieved. Then decrease each round of the same movements by one until you are back down to 1 rep each. The Scotty Bobs and Sit-ups remain at 3 and 6 throughout W.O.D.
*Each movement is done with Dumbells. Use an appropriate weight to maintain proper form throughout W.O.D.
*Scotty Bobs: Begin in push-up position with dumbells under hands. Do push-ups followed by a one arm row. Do another push-up followed by a row using the other arm. That is one rep. Complete a total of 3 reps.
*Example:
Round 1: Begin the Deadlift, Squat Clean and Thruster with one rep each, then 3 Scotty Bobs, finally 6 Sit-ups.
Round 2: Deadlift x 2, Squat Clean x 2, Thruster x 2, then 3 Scotty Bobs, finally 6 Sit-ups
Round 3: Deadlift x 3, Squat Clean x 3, Thruster x 3, then 3 Scotty Bobs, finally 6 Sit-ups
Once Deadlift x 6, Squat Clean x 6 and Thruster x 6 is achieved, decrease each rep by one
Example:
Round 7: Deadlift x 5, Squat Clean x 5, Thruster x 5, then 3 Scotty Bobs, finally 6 Sit-ups.
Continue until you reach the final round of Deadlift x 1, Squat Clean x 1 and Thruster x 1, 3 Scotty Bobs, 6 Sit-ups.
"Dumbell Complex"
Deadlift
Squat Clean
Thruster
(Pyramid reps: 1 - 6, 6 - 1 reps)
3 Scotty Bobs
6 Sit-ups
For time
*Increase each round of Deadlift, Squat Clean and Thruster by 1 rep until 6 reps are achieved. Then decrease each round of the same movements by one until you are back down to 1 rep each. The Scotty Bobs and Sit-ups remain at 3 and 6 throughout W.O.D.
*Each movement is done with Dumbells. Use an appropriate weight to maintain proper form throughout W.O.D.
*Scotty Bobs: Begin in push-up position with dumbells under hands. Do push-ups followed by a one arm row. Do another push-up followed by a row using the other arm. That is one rep. Complete a total of 3 reps.
*Example:
Round 1: Begin the Deadlift, Squat Clean and Thruster with one rep each, then 3 Scotty Bobs, finally 6 Sit-ups.
Round 2: Deadlift x 2, Squat Clean x 2, Thruster x 2, then 3 Scotty Bobs, finally 6 Sit-ups
Round 3: Deadlift x 3, Squat Clean x 3, Thruster x 3, then 3 Scotty Bobs, finally 6 Sit-ups
Once Deadlift x 6, Squat Clean x 6 and Thruster x 6 is achieved, decrease each rep by one
Example:
Round 7: Deadlift x 5, Squat Clean x 5, Thruster x 5, then 3 Scotty Bobs, finally 6 Sit-ups.
Continue until you reach the final round of Deadlift x 1, Squat Clean x 1 and Thruster x 1, 3 Scotty Bobs, 6 Sit-ups.
Subscribe to:
Posts (Atom)