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Workout of the Day 3-12-2014

Warmup

2X: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretches

All Classes

Sit in Bottom of Squat X 1:30 X 3

Advanced

Pullup: Work up to 1RM in no more than 15 min

7:00 for rounds

  • NJ Ave Sprint
  • 12 Slam Ball (20/10)
  • 5 Pushups

Intermediate

Pullup: 4X5 @ 7 RPE

7:00 for rounds

  • NJ Ave Sprint
  • 12 Slam Ball (10/8)
  • 5 Pushups

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Workout of the Day - 3/10/2015

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side

Standing Hamstring Stretch w/band X 1:00 ea side

Advanced

Run 1 Mile for time, rest 3:00
Run Long Lap for time, rest 2:00
Run Short Lap for time, rest 1:00
100 Situps for time

Intermediate

Run 1 Mile for time, rest 3:00
Run Long Lap for time, rest 2:00
Run Short Lap for time, rest 1:00
60 Situps for time

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Workout of the Day - 3/7/2014

Warmup

Warmup X 2: 100 Jump Rope, 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws, 2 Samson Stretches

All Classes

Scorpion Stretch X 1:00 ea side

Seated Diamond Stretch (feet extended) x 1:30

Advanced

EMOM for 18:00 

Even Minutes: (@20% B.W. ea arm)

  • 5 DB DL
  • 5 DB HPC
  • 5 DB PP

Odd Minutes

  • 5/10 Pushups
  • 10/20 Flutterkicks
  • 10/15 Squats

Intermediate

Same as advanced, except even minutes at 10% BW ea arm.

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Workout of the Day - 2/27/2014

Warmup

Warmup X 2: Jump Rope x 100, 12 Steps Duck Walk, 10 Pushups, 15 KB Swings, 2 Samson Stretch

All Classes

Hip Flexor Wall Stretch X 2:00 ea side

Advanced

Front Squat - After warmup, 5X5 straight sets, add 5-10 # to last week
DB Push Press - After warmup, 5X5 straight sets, add 2.5-5 # to last week

4 rounds with min. rest
Ring Row X 10

Front Plank :45

Intermediate

Front Squat - After warmup, 4X5 straight sets @ 7 RPE
DB Push Press - After warmup, 4X5 straight sets @ 7 RPE
 

3 rounds with min. rest
Ring Row X 8
Front Plank X :45

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Workout of the Day - 2/21/2014

Warmup

Warmup X 2: Run short lap, 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws

All Classes

Lying Hamstring/IT Band Stretch w/band X 1:00 ea side

Advanced

EMOM for 16:00 @20%BW ea arm
5 DB DL
5 DB Hang Power Cleans
5 DB Front Squats
5 DB PP

Intermediate

EMOM for 11:00 @15%BW ea arm
5 DB DL
5 DB Hang Power Cleans
5 DB Front Squats
5 DB PP

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Workout of the Day - 2/12/2014

Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

Advanced

Pullup - After warmup, 5X5 straight sets, same # (or band) as last week

For time:

  • Row 1000m
  • Rest 1:00
  • 100 Double Unders
  • Rest 1:00
  • 50 Knees to Elbows
     

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE

For time:

  • Row 1000m 
  • Rest 1:00
  • 100 Double Unders (sub 4x singles) 
  • Rest 1:00
  • 25 Knees to Elbows

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Workout of the Day - 2/11/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 DB PP, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Sit in bottom of squat for 2:00 x 2

Calf/Hamstring stretch against wall x 1:00 ea. side

Advanced

Back Squat - After warmup sets, 5X5 straight sets, same # as last week
OH Press - After warmup sets, 5X5 straight sets, same # as last week
4 Supersets with 1:00 rest:
    GHD Hip Extension x 12
    12 Med Ball OH Situps (20/14)

Intermediate

Back Squat - After warmup, 4X5 straight sets @ 7 RPE
OH Press - After warmup, 4X5 straight sets @ 7 RPE
3 Supersets with 1:00 rest
   GHD Hip Extension x 10
   10 Med Ball OH Situps (14/8)

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Workout of the Day - 2/5/2014

Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

Advanced

Pullup - After warmup, 4X5 straight sets, add # to last week (or try smaller band)

4 Rounds For Time:
25 Situps
15 Pushups
5 Burpee Pullups

Foam Roll

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE

3 Rounds For Time:
20 Situps
10 Pushups
5 Burpees

Foam Roll

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Workout of the Day - 2/3/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side

Groiner X 1:00 ea side

EMOM for 6:00: Wall Sit x :25

Advanced

5 rounds for time:
21 OH Plate Lunges (45/25)
15 Pushups
9 Pullups
3 Burpees

Intermediate

3 rounds for time:
21 OH Plate Lunges (25/10)
15 Pushups
9 Pullups
3 Burpees

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Workout of the Day - 1/15/2014

Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

Advanced

Pullup - After warmup, 4X5 straight sets, add 2.5-5# to last week (or try smaller band)

"Annie":
50-40-30-20-10
Double Unders
Situps

Foam Roll

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE

"Little Annie":
50-30-10
Double Unders (sub 4x singles)
Situps

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Workout of the Day - 1/14/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 DB PP, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Sit in bottom of squat for 1:00 x 3

Advanced

Back Squat - After warmup, 4X5 straight sets, add 5-10 # to last week
OH Press - After warmup, 4X5 straight sets, add 2.5-5 # to last week

3 Supersets with 1:00 rest
GHD Hip Extension x12
10 Med Ball OH Situps (20/14)

Intermediate

Back Squat - After warmup, 4X5 straight sets @ 7 RPE
OH Press - After warmup, 4X5 straight sets @ 7 RPE

3 Supersets with 1:00 rest
GHD Hip Extension x8
10 Med Ball OH Situps (14/8)

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Workout of the Day - 1/13/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side
Groiner X 1:00 ea side

Advanced

5 rounds for time
50 Double Unders
15 Burpees
50 Flutter kicks

Intermediate

3 rounds for time
50 Double Unders (sub 4x singles)
15 Burpees
50 Flutter kicks

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Workout of the Day - 1/12/2014

Warmup

Warmup X 2: 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws

All Classes

10:00 mobility/foam roll

For time:
Row 500m
50 wall ball
50 Burpees
Row 500m
40 DB PP (30/20#)
40 Slam ball
Row 500m
30 KB swings
30 Push-Ups

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Workout of the Day - 1/11/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Power Clean: 3RM

Ab Wheel: 3 x 10, 1:00 rest

15:00 for rounds:
30 Double Unders
20 Slam Ball
10 Burpees

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Workout of the Day - 1/10/2014

Warmup

Warmup X 2: 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws

All Classes

Hamstring Stretch w/band X 1:00 ea side

Advanced

EMOM for 14:00 @15%BW ea arm
5 DB DL
5 DB Hang Power Cleans
5 DB Front Squats
5 DB PP

Intermediate

EMOM for 11:00 @15%BW ea arm
5 DB DL
5 DB Hang Power Cleans
5 DB Front Squats
5 DB PP

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