2 x 5
1 x 5+
5 RFT of:
50 DU's
10 Push-Jerks, 185#/135#
Rest 1:00 between each round.
Compare to 12/10/12.
Finale: Spend 1:00, 1:30, or 2:00 in an unbroken plank.
Rowdy and Tracy getting it done.
Saturday 05/18/13
Front Squat
2 x 5
1 x 5+
5 RFT of:
50 DU's
10 Push-Jerks, 185#/135#
Rest 1:00 between each round.
Compare to 12/10/12.
Finale: Spend 1:00, 1:30, or 2:00 in an unbroken plank.
2 x 5
1 x 5+
5 RFT of:
50 DU's
10 Push-Jerks, 185#/135#
Rest 1:00 between each round.
Compare to 12/10/12.
Finale: Spend 1:00, 1:30, or 2:00 in an unbroken plank.
Thursday 05/16/13
Skill Work:
DU's or Triple Unders
Power Snatch
2-2-2-1-1-1
3 rounds for time of:
Run 200m
10 Tire flips
20 Walking Lunges
30 Sit-ups
Finale:
2 minutes each leg in the Couch stretch and 2 minutes on each shoulder.
DU's or Triple Unders
Power Snatch
2-2-2-1-1-1
3 rounds for time of:
Run 200m
10 Tire flips
20 Walking Lunges
30 Sit-ups
Finale:
2 minutes each leg in the Couch stretch and 2 minutes on each shoulder.
Rowdy dippin
Tuesday 05/14/13
Endurance Class
Meet at Buffet Middle School at 6:45, unless otherwise noted here by 5:00 on Tuesday. Bring a towel, a watch, and water.
5:00 on, rest 4:00
4:00 on, rest 3:00
3:00 on, rest 2:00
2:00 on, rest 1:00
1:00 on
Cover maximum distance for each interval.
Finale: Complete 50 Squats and 25 Push-ups, then stretch your calves for at least 2:00 each.
Meet at Buffet Middle School at 6:45, unless otherwise noted here by 5:00 on Tuesday. Bring a towel, a watch, and water.
5:00 on, rest 4:00
4:00 on, rest 3:00
3:00 on, rest 2:00
2:00 on, rest 1:00
1:00 on
Cover maximum distance for each interval.
Finale: Complete 50 Squats and 25 Push-ups, then stretch your calves for at least 2:00 each.
Mike
Monday 05/13/13
Press
2 x 5
1 x 5+
10 minute AMRAP of:
12 Weighted Walking Lunges, 95#/63#
12 Dynamic Push-ups
100m run
Finale: 20 Pull-ups and 20 Dips - Use a lighter band than last time!
2 x 5
1 x 5+
10 minute AMRAP of:
12 Weighted Walking Lunges, 95#/63#
12 Dynamic Push-ups
100m run
Finale: 20 Pull-ups and 20 Dips - Use a lighter band than last time!
The Girls representin' at our first
Endurance class! Way to go, ladies!
Where you boys at?
Saturday 05/11/13
Power Snatch
2-2-2-1-1-1
Front Squat
2 x 5
1 x 5+
7 minute AMRAP of:
3 Push Press, 100#/70#
6 Box Jumps, 30"/24"
9 Burpees
After the 7 minutes, complete 50 TTB for time. Record total rounds and time on the TTB.
Compare to 05/05/11.
Finale: Hold a continuous plank for 1:00, 1:30, or 2:00. If you fault, you have a 50 squat penalty (not for time).
2-2-2-1-1-1
Front Squat
2 x 5
1 x 5+
7 minute AMRAP of:
3 Push Press, 100#/70#
6 Box Jumps, 30"/24"
9 Burpees
After the 7 minutes, complete 50 TTB for time. Record total rounds and time on the TTB.
Compare to 05/05/11.
Finale: Hold a continuous plank for 1:00, 1:30, or 2:00. If you fault, you have a 50 squat penalty (not for time).
Diana and Geneva - Welcome to TSC!
Thursday 05/09/13
Press
2 x 5
1 x 5+
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record your total reps from all 32 intervals.
Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.
2 x 5
1 x 5+
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record your total reps from all 32 intervals.
Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.
Finale: Spend 10 minutes mobbing (Thigh Mash, Bar Mash, shoulders)
Lauren and Lori working hard
Tuesday 05/07/13
Endurance Class
Meet at Buffet Middle School at 6:45. If weather is questionable, we will move class to CHS. We will post that change by 5:00 on Tuesdays if we plan to hold class at the school. If we do not post a change, plan to be outside at Buffet.
Also, for these workouts it will be very helpful if each person brings a watch, water bottle, and towel (to use on the ground/grass).
Skill:
Running drills
10 x 200m run, resting 1:00 between each.
Hold within 3 seconds of your fastest time. If you incur a penalty, you have 5 grass hills to run (walk down) after everyone is done with their workout.
Compare to 07/03/13.
Steve and the Get-Up
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