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For time: Finish one before going to the next
30 Dumbbell Hang Clean to Thrust Overhead (30/40lb)
30 High Box Jumps (as high as you can manage)
30 Pull-ups

Friday January 27, 2012

Posted by Kate on Jan 26, 2012 in Blog |

Resistance Sprints x 4

Kettlebell Heartbeats 10-10-10-10

Kettlebell Pull-overs 7-7-7-7 (Heavy)

Every minute on the minute for as long as you can, adding half-burpees by 2 reps each minute. (no push-up):

6 x Shuttle Run Lengths (10m)
2 Half-burpees

Subsequent minutes are 4 half-burpees, 6 half-burpees…….

The 11th Fitness Domain: Self-confidence

Jay’s headband makes him stronger. True story.

Thursday January 26, 2012

Posted by Kate on Jan 25, 2012 in Blog |

Back Squat
7-7-7-7-7

Weighted Push-ups
2-2-2-2-2-2

3 Rounds for time:
10 Toes to Bar
20 Wall Balls (14/20)
30 Swings (20/24kg)
40 P-lette Lateral Jumps

Talent.

Wednesday January 25, 2012

Posted by Kate on Jan 24, 2012 in Blog |

Skills: 5 x 15 second knee-up support holds on rings

Power Snatch (sets across)
5-5-5-5-5

For Time:
2-4-6-8-10-12
Deadlift (173/255)
Dumbbell Snatch/Each (35/45)

**30 Double Unders after each set**

Tuesday January 24, 2011

Posted by Kate on Jan 23, 2012 in Blog |

Thruster – Moderately Heavy (not a max)
3-3-3-3

Dead hang Pull-ups
3-3-3-3

Fran
21-15-9
Thruster (65/95)
Pull-ups

Are You A Moderator or an Abstainer? I’m definitely an abstainer.

Monday January 23, 2012

Posted by Kate on Jan 22, 2012 in Blog |

1RM Push Press
1-1-1-1-1-1-1

7 Rounds: Record your distances

50 Pulls on the Rower at a damper setting of 10. Rest while your partner rows.

Finisher: 25 Kettlebell Deck Squats (Angela and I will show you advanced to beginner options).

A big thank you to Aly, owner of Rx-Star who led a fantastic pull-up and muscle-up workshop this weekend! There’s always a bit of “magic” when she enters the room and participants are amazed at what they are capable of when given the chance to specifically verbalize what they want.

“I will get 8 kipping pull-ups today.”
“I will string together 5 butterfly pull-ups.”
“I will get 1 strict muscle-up today.”

We are looking forward to having her back in March for a special Olympic Weightlifting Workshop. Aly travels with Coach Burgener, assisting his many Olympic Weightlifting Certifications nationwide, so be sure not to miss this upcoming opportunity!

Next Up: Our turn to host the Affiliate Throwdown on February 11th, 1pm. More details to come. I will also need some volunteers to help out!