8-8-11 Deck of Cards

Skill
Overhead Squats

WOD

Hearts = Burpees

Diamonds = Tuck Jumps

Clubs = DB Deadlifts 30/20

Spades = DB Push Press 30/20

Ace = 15

10 – King = 10

Joker = 400m Run

8/5/2011 Your abs might hate me tomorrow…

Since we don’t have one of these…

We have to do this…

Core Work

BUY IN: 200m forwards/200m backwards

2 Rounds

50 Flutterkicks (2 count)

40 Abmats

30 Squat Thrusts

20 V (Pike) Situps

10 Toes to Bar

Cash Out 20 Wall Balls 14#/20#…if you have to wait for a ball…wait in bottom squat

TIMES

COLE 13:06
CHARLIE 14:15
STEVE 14:51
BRANDON 15:22
MIKE E 19:03
STEPH 19:22
KATHY 16:50
KATIE 17:27
LINDA 18:38
BAR 15:35
REB 15:30
LAURA 18:40
SHAWN 19:05
MELISSA 19:48
NEAL 12:45
CHRIS 15:00
CONNOR 15:56
DAVID 15:55
JEFF 26:39
KAT 21:30
JILL 19:52
SAM 25:53

8-4-11 “Partner Chipper”…it takes 2 to tango

As a team of 2:
200m run
100 Box Jumps
100 Kb Swings
100 Abmat Situps
100 Jumping Lunges

The team member runs the 200m while the other starts the movements. when the member gets back from running they take over where their team member is, and then they run. Chipper style. If there is an odd number of clients the trainer has to do it!

8/3/2011 “DT”

Graham Holberg (2010 GAMES CHAMP) doing DT very fast…

“DT”

5 rounds of

12 Deadlift 155/115
9 Hang Cleans
6 Push Jerk

8/2/2011 400m Sprint Backsquat

400m Sprint for time

Work on your acceleration to a good speed. “Push hard, it is kinda Short”

Backsquats

3x3x3x3x3

Work on full depth squats…3/4 rep is a NO REP!

8-1-11 Yo Adrian it’s “BALBOA + 1rd”…cause this is GRIT!

“Balboa +1rd”
5 rounds of
100 Jumprope
400m Run
10 Body Blasters (Burpee/pullup/Knee to Elbow)

EVERYONE GET READY FOR SOME LIFTING WORK THIS WEEK CF TOTAL COMING SOON!!!!