Tuesday 29 July

Class times 0530, 0900 and 1730. No noon, sorry!

Warm up:

500 m row/400 m run

10 pass throughs

10 push ups

10 kip swings

10 strict press with naked bar

10 burpees

Strength:

12 minutes to find

5 rep max Strict Press

WOD

Tabata Mash-up

20 seconds work, 10 seconds rest for 8 cycles of:

Strict Pull-ups

Diamond Push-ups

Alternating lunges

Ab mat sit ups

Score is lowest set of each movement added together


T shirt order form is online! See a coach to pay for your order!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

September 19th: Tabata Thursday

Warm up:

500 m row/400 m run

15 air squats

15 lunges (total)

15 burpees

Hip and shoulder mobility

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD:

Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise

Row for calories

Air squats

split lunges (jumping lunges, each knee counts as 1rep)

Barbell ground to overhead (75/45) 

Score is lowest round

Tuesday August 13, 2013

Warmup:

400 m run/500 m row

15 air squats

15 PVC back squats

15 ab mat situps

20 double unders

WOD

"Michelle"

For time:

Tabata backsquat to 100 (95/65) (75/45) (55/30)

(20 seconds work, 10 seconds rest, repeated until you hit 100 repetitions of back squats)

into

50-40-30-20-10

Ab mat sit ups

Double unders

July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!

Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!

Warmup

Run 400 m/Row 500m

10 box jumps

10 Toes to Bar

10 pull ups

10 Overhead squats

10 deadlifts (work up to weight for WOD)

Skill Work

 Double unders

Deadlifts

WOD

Tabata!

(20 seconds work, 10 seconds rest for 8 rounds per exercise)

Deadlifts (185/115) (155/95) (135/75)

Burpees

Ab mat situps

Double unders



Tabata Tuesday

20seconds of work, with 10 seconds of rest, for 8 rounds of the following movements. 

1. Row for calories
2. Box jumps (24/20)
3. SDHP (95/65)
4. wall balls (10ft-9ft) (20/14#)

-You will have 1 minute to move to the next station after your 8th interval.

-All athletes will begin at some station, whether it be rower, wall balls, sdhp or boxes. The wood boxes will be used because they can be "flipped" to the appropriate height... IF you need to scale the SDHP I ask that you go to that movement LAST so that you may strip the bar as needed. 

For more about Tabata check the link TABATA